Yancy Camp Workout 1497

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 1min at zone 5 effort
Run x 2min 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.

Finish with 10% x 8min at easy zone 2 effort

Farmer’s carry box step-up x 12 (6 each leg)
Weighted surrender lunge x 12
Farmer’s carry walking lunge x 12 (6 each leg)
Push-up x 12
Weighted bulgarian split squat x 12 (6 each leg)
Asst pull-up x 12
Continue repeating dropping reps down to 10/8/6/4/2 for remaining 6 rounds.

Air bike x 14 pedal strokes at 100% effort
Rest x 10sec
Continue repeating for a total of 100cals