Yancy Camp Workout 1430

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

15% incline training:
Run x 30sec at zone 4 effort
Rest x 30sec (feet off to the side of the treadmill)
Continue repeating for a total of 20 rounds.
Finish w/15% x 10min at zone 2 effort

Weighted pull-up, pull-up, or assisted pull-up x 3 (go with weighted if possible)
Weighted sit-up (go heavy – 30+ lb) x 10
Continue repeating for a total of 8 rounds

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 30sec
If possible go with male – 100lb & female 70lb (each hand)
Continue repeating for a total of 5 minutes.