Yancy Camp Workout 411

411 can be completed inside or outside. If inside, you can go 0% incline on the treadmill or you can move back and forth between 0% & 15%+ every round. If outside, choose whatever route you’d like.

Run x 5min at low end aerobic effort
Lunges x 16
Split squat jumps x 12
Broad jump x 8
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Aerobic (zone 3) effort is appx 70-80% of max HR – stay 70-75% for low end aerobic.

Bonus:
100lb farmer’s walk (50lb in each hand) x until forced to drop or until you reach 2min
Rope or towel assisted pull-ups x 10
Bar pull-up x 1 to hand position change until forced to drop or until you hit 30 reps
This completes 1 round.
Continue repeating for a total of 5 rounds without break.

*Take note of how close you get to completing this bonus unbroken and how close you get to taking each farmer’s to 2min mark and each hand position change set to 30 reps. Big high five if you make it because it’ll be a tough one to go unbroken. Bookmark this one so you can periodically go back to this one and track your progress.
*Rope or towel assisted pull-ups – throw rope or towel over a horizontal surface, reach up and grab at a point that leaves your feet on the ground. This will allow you to assist your pull-ups by using a slight jump off the ground to assist the pull-up. The higher you reach up, the less assistance you’ll have.