Yancy Camp Workout 1491

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 2.5min at zone 4 effort
Run x 2.5min at easy zone 2 effort (might be a brisk walk pace – okay if this is the case)
This completes 1 round.
Continue repeating for a total of 7 rounds.

Surrender Lunge x 10
Dumbbell Ground to Overhead x 10 (switching hands each rep)
Pull up or assisted pull-up x 10 followed by 20sec static hang
Continue repeating dropping reps down to 9/8/7/6/5 for remaining 5 rounds.

Air bike x 12 pedal strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 100cals