Yancy Camp Workout 935

*As always, make sure you scale down the workout if needed.

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:
Start timer
Run x 3min at zone 4 above lactate threshold effort
Farmer’s carry x 30sec (recommended weight: Men – 60lb each hand & Women 40lb each hand)
Pull-up to max hand position change reps x 30sec
Once you hit the 4min mark, you have completed 1 round.
Continue repeating for a total of 8 rounds
*Strong run pace but only being 3min, you should be able to somewhat comfortably hold the pace throughout the run time.
*If possible, make sure you tie everything together tight without rest periods
*If you are forced to drop the weight and rest during the 30sec farmer’s carry, use a lighter weight for the remainder of the rounds.
*If you’re unable to stay on the bar for the 30sec duration, use a strength band for assistance.

Finish with 10min run at easy zone 2 effort.

Phase 3:
Thruster x 10 – Exercise Demo
Side to side step-up x 20 (10 each side) – Exercise Demo
Push-up x 10
This completes 1 round.
Continue repeating for a total of 10 rounds.

Much love – Coach Yancy