Yancy Camp Workout 88

60min aerobic training zone pace run.
Every 15min: sandbell bent rows x 20, snatch & throw x 10, pull-ups x 10.
The time is takes to do the exercises is added to the running time.
*As always during our aerobic training zone runs, make sure you keep everything tied together without breaks.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast
*Asst pull-ups or lat pulldowns can replace pull-ups

2nd session:
Hand gripper reps x 20sec each hand
Hanging toe to hand (or bar)leg raises x 6 (knee raises are fine if you can’t get toe to hand/bar)
Pipe bomb pull-ups x 3 – hang until forced to drop
Plank w/hip circles x 6
Push-ups x 6
Regular pull-ups x 3 – hang until forced to drop
*This completes 1 round of 2nd session. Continue repeating for a total of 10 rounds.
*If unable to perform unassisted pull-ups, make sure the handles are low enough to where your feet are touching the ground. This will allow you to pop off the ground and assist the pull-up.
*If you don’t have a Yancy Camp Grip & Pull Strength Trainer, you can use a towel for the pipe bomb pull-ups