Yancy Camp Workout 325

This workout is going to leave you sore for a few days. After the first round, the goal is to settle in to the remaining rounds with smooth running mechanics around 75% max HR.

Trail or treadmill run x 15min at aerobic training zone effort
Weighted lunges x 5min
This completes 1 round. Continue repeating for a total of 4 rounds.
*This will be a total of 80min. Scale down the number of rounds if needed.
*Dumbbells held in farmers carry position is best option for weighted lunges. Second options: sandbell, sandbag, log, rock, or bar.
*If running inside on a treadmill, the 2nd & 4th 15min sections should be at incline (15% – or greater if treadmill allows)

Bonus:
Burpee to broad jump x 4
Sandbell or kettlebell rows x 20 (see video for sandbell rows)
Pull-up x 1
Left arm hang until forced to drop (not to exceed 1min)
Pull-up x 1
Right arm hang until forced to drop (not to exceed 1min)
Continue repeating for a total of 10 rounds.
*If possible, I want you getting your hands wet before each pull-up/hang session.