Yancy Camp Workout 371

It’s taper week for most of our athletes on the Yancy Camp roster but I know some of you won’t be competing at Spartan World Championships this week so 371 is designed for all of you not heading to Tahoe this weekend. Enjoy and thank you all for allowing me the opportunity to slip away for two weeks to be a part of an epic military documentary that will air on Defense TV this January and Netflix will be picking it up as well. It was 15 straight days of 18 hour days filled with non stop physical and mental challenges with Army Soldiers and Marines. I’m forever grateful to you for staying onboard Yancy Camp while I had to step away. I considered you there with me as I had such an epic opportunity to serve our countries finest. God bless you all!

Run x 2min at threshold effort
Run x 4min at aerobic (zone 3) effort
Run x 2min at threshold effort
Weighted step-ups x 20 (10 each leg)
Heavy farmer’s carry x 30sec
Pull-up x 1 to hand position change x 20 to pull-up x 1 to hand position change x 10 to pull-up x 1
Bwd bear crawl x 30sec
Weighted step-ups x 20
This completes 1 round. Continue repeating for a total of 5 rounds

Finish w/20min run at aerobic (zone 3) effort.
*If you’re doing the running portion inside, you can alternate each round with incline on a treadmill or you can do every round at incline on a treadmill.
*Aerobic zone 3 is appx 70-80% of your max HR. For this workout hang around 70-75%.