Yancy Camp Workout 41

This workout can be performed inside on a treadmill or outside on a hill/mountain.
Treadmill at 15% incline or hill/mountain climb x 5min at aerobic training zone pace, sand bell or sandbag snatch & throw x 20, pull-up x 1, 5sec hang, continue until forced to drop, plank w/hip circles x 20, this completes 1 round. Continue repeating for a total of 8 rounds.
*If doing outside, you’ll need to factor in the time it takes for you to descend back down to your starting point each time.
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.
*Plank w/hip circles – from push up plank position, drop hips, shift them to the left, raise them up high, drop and shift them to the right, drop the hips, this completes 1 rep. You’re basically making a circle with your hips. Make sure you change directions for half the reps.
*Save 15% on Hyperwear sand bells by accessing through our YancyCamp.com affiliate page on the website and using the code YANCYCAMP15
*Most of the top level OCR athletes I train own or have access to an incline treadmill. This specific workout is programmed at a higher % incline for them. If you have access to an incline treadmill, choose a % in the 20-30% incline range for this workout.