Yancy Camp Workout 1461

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 10% incline x5min at easy zone 2 effort

Treadmill (can be done outside on the flats)
Run x 4min at zone 2 effort
10% incline x 4min at zone 2 effort
Continue repeating for a total of 4 rounds (32min)

Finish w/8min at zone 2 effort

Phase 3:
Row x 500m at 90% effort
Barbell thruster x 20
Heavy farmer’s carry x 40m
Rest x 2min
Continue repeating for 1 additional round.

Rest x 2min

Air bike x 12cals at 100% effort
Rest x 30sec
Continue repeating for a total of 10 rounds.