Yancy Camp Workout 1464

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 3min at zone 4 effort
Row x 500m at race effort
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish with 10% incline x 10min at zone 2 effort

Barbell thruster x 10
Burpee over bar x 10
Continue repeating dropping reps down 9/8/7/6/5/4/3/2/1

Dead lift 5 x 5 (hex bar if possible & go heavy)
2min rest in between but include pull-up bar hand position change x 28 reps during each break.