Yancy Camp Workout 1455
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:
Warm-up w/5min at easy zone 2 effort
Treadmill (can be done outside on the flats)
10% Run x 30se x strong zone 4 effort
Feet off to the side x 30sec
Continue repeating for a total of 20 rounds.
Finish w/10min at zone 2 effort
Phase 3:
Single arm dumbbell ground to overhead x 20 (switching arms each rep)
Bar pull-up x 1 to hand position change x 20 to pull-up x 1
Continue repeating dropping ground to overhead reps down to 18/16/14/12/10 for remaining 5 rounds.
Rest x 2min
Thruster descending ladder:
10
rest x 30sec
Continue repeating 9/8/7/6/5/4/3/2/1
