Yancy Camp Workout 1451

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 60 sec at strong zone 4 effort
Rest x 60sec (feet off to the side)
Continue repeating for a total of 12

Finish w/15% x 16min at zone 2 effort

Farmer’s carry box step-up x 10 (one foot always stays up on the box)
Farmer’s carry alternating reverse lunge x 10
Farmer’s carry lateral step lunge x 10
Farmer’s carry walking lunge x 10
Rest x 1min
Continue repeating dropping reps down to 8/6/4 for remaining 3 rounds.

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