Yancy Camp Workout 1617

Warm-up
Run x 5min at easy zone 2 effort

Treadmill at 10% incline x 1:15 at strong zone 4 effort (almost zone 5)
Rest x 1min (feet off to the side – you may need to cycle your foot on the treadmill a couple times during the 1min period to keep the machine from shutting down.
Continue repeating for a total of 13 rounds.

Finish w/10% incline x 15min with 20lb carry at easy zone 2 effort

Start timer
Farmer’s carry x 30sec
Dumbbell burpees x 30sec
Continue repeating for a total of 10 minutes
Score = total burpees completed

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

Air Bike x 25cal at max effort
Asst pull-up x 10
Continue repeating dropping cals down to 20/15/10/5 for remaining 4 rounds.