Yancy Camp Workout 46

6min tempo pace run, sandbell or sandbag box squats x 20, burpees x 20, sandbell or sandbag lunges x 20, pull-ups x 10, plank w/hip circles x 20, this completes 1 round. Continue repeating for a total of 6 rounds. Start and finish this session with a 15min aerobic training zone pace run.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*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.