Yancy Camp Workout 937

Phase 1:
Yancy Camp Warm-Up Routine x 1 round – Warm-Up Routine
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
52min aerobic conditioning w/OCR specific strength worked in:
The preferred method of aerobic conditioning this week is an incline treadmill at 15% incline.  An alternative to these two options would be cycling for rounds 1 & 3 & running for rounds 2 & 4.
Zone 2 effort x 11min
Farmer’s carry walking lunge x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Phase 3:
Elbow plank w/side to side hip roll x 20 – Exercise Demo
Burpee pops x 20 – Exercise Demo
Plank w/up downs x 10 – Exercise Demo
Single leg burpees x 10 – Exercise Demo
Pull-up x 1 to hand position change w/shoulders facing bar perpendicular x 20 (10 each hand) to pull-up x 1
This completes 1 round.
Continue repeating dropping reps down to 18/18/9/9/18, 16/16/8/8/16, 14/14/7/7/14, 12/12/6/6/12, 10/10/5/5/10 for remaining 5 rounds.