Yancy Camp Workout 943
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:
40min aerobic conditioning w/OCR specific strength worked in:
The preferred method of aerobic conditioning this week is an incline treadmill at 10-15% incline. An alternative to these two options would be cycling for rounds 1 & 3 & running for rounds 2 & 4, or an outdoor run for all 5 rounds.
Zone 2 effort x 9min
Elbow plank w/side to side hip roll x 20 – Exercise Demo
Split squat jump x 20 (10 each side) – Exercise Demo
Plank w/up downs x 10 – Exercise Demo
Single leg burpees x 10 – Exercise Demo
Pull-up x 2 to shoulder taps x 10 to pull-up x 2
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If needed, use a strength band for assistance for the bar work
