Yancy Camp Workout 1424

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 5min at zone 2 easy effort

10% incline training:
Run x 5min at zone 2 effort
Run x 2.5min at zone 4 effort
Continue repeating for a total of 4 rounds
Finish w/10% x 10min at zone 2 effort

Weighted pull-up, pull-up, or assisted pull-up x 3 (go with weighted if possible)
Weighted surrender squats x 10
Continue repeating for a total of 10 rounds
*This is going to be once a week for awhile – we should see progression

Dead lift 5 x 5 (hex bar if possible & go heavy) w/2min rest between sets.

Heavy dumbbell or kettlebell deadlift & static hold x 10sec
Rest x 20sec
Continue repeating for a total of 5 minutes.