Yancy Camp Workout 1482

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 40sec at zone 4 effort
Feet off to the side of the treadmill x 20sec
This completes 1 round.
Continue repeating for a total of 15 rounds

Row x 40sec at zone 5 effort
Rest x 20sec
Continue repeating for a total of 10min

Ski x 40sec at zone 5 effort
Rest x 20sec
Continue repeating for a total of 10min

Dumbbell ground to overhead x 10 (switching hands every rep)
Bar pull-up x 1 to hand position change x 20 to static hang x 10sec
Continue repeating for a total of 6 rounds.