Yancy Camp Workout 978

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Incline run x 3min at zone 4 above lactate threshold effort
Pull-up x 2 to hand position change x 16 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1 to static hang x 10sec
Weighted step-ups x 20 (10 each leg)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Make sure you get your hands wet before you get on the bar in each round.
*If indoors on a treadmill, go with 15% incline for rounds 2, 4, & 6 & weighted carry for round 4
*If outdoors, work in as much elevation gain as possible while making sure you’ll be able to get the OCR specific strength training in after each 3min run.

Transition to:
Incline run or brisk walk x 22min at zone 2 effort
*Start this portion the moment you finish the 6 rounds.

Much love – Coach Yancy