Yancy Camp Workout 1433

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 50 sec at zone 4 effort
Rest x 10sec (feet off to the side)
Continue repeating 40/20, 30/30, 20/40, 10/50
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish w/15% x 10min at zone 2 effort

Weighted pull-up, pull-up, or assisted pull-up x 3 followed by static hold x 10sec (go with weighted if possible)
Single arm dumbbell snatch x 6 (switching arms each rep)
Continue repeating for a total of 8 rounds

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