Yancy Camp Workout 43

Treadmill 15% incline x 30sec at high tempo pace, 30sec rest (just pop feet off to the side), continue repeating until you hit 15min, burpee x 2 to pull-up x 1 x 10, sandbell snatch & throw x 10, plank w/hip circles x 10, sandbell front squats x 10, Alternating V-up x 10, kneeling (on bench) sandbell rows x 10 each side, sandbell straight leg deadlift to overhead press x 10. This completes 1 round. Round 2: Treadmill 15% incline x 30sec at high tempo pace, 30sec rest, continue until you hit 12min, repeat all exercises. Round 3: same 30/30 x 9min, repeat all exercises. Round 4: same 30/30 x 6min, repeat all exercises.
*This workout can easily be done outside as long as you have a hill that’s long enough for a 30sec run. Your rest periods (shuffle jog down) will take longer than 30sec so if doing outside, go for 15/12/9/6 uphill reps vs 15/12/9/6min.
*30sec pace on treadmill should be fast but controlled enough to where you’re going to be able to finish the last one in each set as fast as you finish the first one.
*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.
*A sandbag can be used in place of a sandbell.
*Your treadmill may have a sensor that shuts it down if it doesn’t have movement on the belt. Once or twice during the 30sec break you can swipe your foot across the belt like a single stride.