Yancy Camp OCR Entry Level Workout 288

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:
20min on the treadmill or outside:
Treadmill:
Flat x 5min at zone 2 effort
10% incline x 5min at zone 2 effort
Repeat (20 total minutes)
Outside:
20min at zone 2 effort and include as much elevation gain as possible

Phase 3:
Fwd bear crawl x 5m followed by bwd bear crawl x 5m
Continue repeating back & forth x 3 (30 meters)
Farmer’s carry x 10sec
Pull-up x 1 to hand position change x 12 to static hang x 10sec – repeat x 3 rounds without dropping off bar
This completes 1 round.
Continue repeating for a total of 5 rounds.
*Make sure you wet your hands each round before getting on the bar
*If necessary, use a strength band for assistance.