Yancy Camp Workout 431

431 gives you a break between the two running/climbing phases with a tough strength phase. Try and focus on regaining smooth efficient running mechanics in phase 3 after completing phaes 2. During phase 2, you can go hard but I don’t want you hitting it like it’s a challenge where you’re competing for time.

Phase 1
Run (trail if possible) x 30min at low end aerobic effort.
*If indoor, switch from flat to incline every 5min.

Phase 2:
Dead ball slams or wall ball (guys 20lb & girls 14lb) x 40
Push-ups x 40
Pull-up x 4 to hand position change x 40
This completes 1 round.
Continue repeating without rest but drop reps down to 30/30/3/30, 20/20/2/20, 10/10/1/10 for remaining 4 rounds.

Phase 3:
Run or tire drag x 20min at aerobic effort.
*Tire drag is preferred.
*If indoor go with 15% or greater for entire 20min.
*Shoot me a message or email if you’re interested in getting a tire drag system. It’s an exceptional training method for supporting/promoting proper running mechanics.

*If neither ball slams or wall ball is possible, modify w/thrusters