Yancy Camp Workout 373

To everyone who raced Spartan WC’s, here’s a high five for your performance and accomplishments out on course. It was so great to meet some of you in person.

Run x 10min at aerobic (zone 3) effort
Transition to strength training – complete everything below at 100% effort
Burpees x 10
Thrusters x 10
Pull-ups x 5
One arm snatch x 10 (5 each side)
Hand position changes x 20 to hang x 20sec
This completes 1 round. Continue repeating but drop run time down to 9/8/7/6/5/4/3/2/1

*You can knock this one out on the treadmill. If you do it on the treadmill, let’s go with 15% the entire time or 15% every other round.