Yancy Camp Workout 121

20min aerobic training zone pace run
EMOM (every minute on the minute) goblet squats using kettlebell, dumbbell, or sandbell (appx 30-50lb range): start clock, squat x 1, rest until clock hits 1min mark, squats x 2, rest until clock hits 2min mark, squats x 3, rest until clock hits 3min mark, continue increasing until you hit 20min mark (last set will begin when the clock hits the 19min mark and it will be squats x 20)
20min climb at aerobic training zone pace. 15% unless you have access to treadmill that goes above 15% and if so go with 30%.
Finish w/20min aerobic training zone run
*If needed, the climb can be accomplished outside and in this case, you’ll use whatever climb you have available to you and going up and down is fine.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Don’t forget to scale your time on feet/distance down if you’re not acclimated to amount of running. For example, you could do 10min, EMOM, 10min climbing, 10min.

Bonus workout:
Farmer’s walk x 60sec, bar hang until forced to drop and the entire time you’re hanging you have to be making 360 degree turns on the bar (keep track of hang time), burpee x 10, pull-ups x 5
Continue repeating until you’ve completed a total of 6min of hang time. Example – if you hang x 30sec each round, you’ll have to complete 12 rounds.