Yancy Camp Workout 356

356 is going to be a barn burner! Settle in and enjoy this one team.

2min run at aerobic (zone 3) effort.
1min run at threshold (zone 4) effort.
Continue repeating for a total of 15min (5 sets of 2min/1min = 15min).
One arm dumbbell snatch x 10 (5 each arm).
Farmer’s walk x 30sec.
Side to side squat jump w/sandbell or kettlebell row x 10.
Slam ball or hard medicine ball hip circles x 20 (10 each direction).
Bar hang with hand position change x 10 to pull-up x 1 – continue repeating until forced to drop.
Everything listed completes 1 full round. Continue repeating for a total of 4 rounds.
*If indoors, go with 15% incline on the treadmill for rounds 2 & 4.
*If outdoors, just make sure you time if so you’re back to your strength training home base at the appx time you complete each 15min running section.

*Bonus:
We recently launched two new Challenges (Nettles Climb/Lift/Carry & 400m LT Cage Match) and you can find them in the Scoreboards.
For your bonus, I want you to complete one of the challenges. When finished, make sure you log your results in the Challenges Log. Enjoy!