Yancy Camp Workout 973
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:
15% incline x 3min for max distance
Rest x 3min – very slow walk pace on the treadmill
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Go with a weighted carry for rounds 2, 5, & 7
If outside on a hill/mountain that allows for a 3min sustained ascent go with 3min for max distance followed by easy zone 2 effort jog down – continue repeating for a total of 9 rounds & go with weighted carry for rounds 2, 5, & 7.
Phase 4:
Weighted Burpee x 4
Pull-up x 3
Hand position change x 12
Bent row x 5
This completes 1 round.
Continue repeating for a total of 8min for max rounds.
