Yancy Camp Workout 353

This is going to be a fun one team. It was an absolute pleasure getting to meet so many of you in Asheville last weekend. I had several high level clients running their first NBC race saturday so I decided to be 100% in coach mode. It also allowed me to relax and be more in tune with chatting with y’all. I’m super proud of each and every one of you.

1600m/1mile run at aerobic (zone 3 effort
Bucket, sandbell, sandbag, or bar step-ups x 30 (bucket if possible)
side to side squat jump w/sandbell or kettlebell row x 30
pull-up x 1 to hand position change x 30 to hip slaps x 4 to pull-up x 1 to hang until forced to drop.
This completes 1 round. Continue repeating for a total of 4 rounds.

Finish w/40min aerobic effort run
*If inside go with 15% incline for 0-10min & 20-30min sections of this 40min run.

Bonus:
Row x 500m at strong tempo effort
Heavy weighted step-ups x 8
Bench press x 8
Heavy weighted box squat jumps x 8
Seated rows x 8
Leg press or squat x 8
Seated cable rows x 8
This completes 1 round. Continue repeating for a total of 5 rounds.