Yancy Camp Workout 1494

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 1.5min at zone 4 effort
Run x 1.5min 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 10 rounds.

Farmer’s carry box step-up x 14 (7 each leg)
Farmer’s carry walking lunge x 14 (7 each leg)
Push-up x 14
Continue repeating dropping reps down to 12/10/8/6/4/2 for remaining 6 rounds.

Air bike x 13 pedal strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 100cals