Yancy Camp Workout 1485

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 20sec at zone 5 effort
Feet off to the side of the treadmill x 40sec
This completes 1 round.
Continue repeating for a total of 15 rounds

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

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

Dumbbell shoulder to overhead press x 12
Jump rope x 50
Continue repeating for a total of 5 rounds.