Yancy Camp Workout 217

Two options for the running portion of this workout:
15% incline treadmill or outdoors on the trails/road.

10min aerobic training zone effort run for warm-up

15% incline x 5min at tempo effort
Bucket step-ups x 20 (can be modified w/dumbbell in each hand or other weight options)
Burpee to pull-up to toe to bar x 10
Sandbell one arm snatch x 20 – see video (can be modified w/dumbbell
Bar hang w/one arm release and butt slap x 20
This completes 1 round. Continue for a total of 5 rounds.

15min aerobic training zone effort run for cool-down

*If doing outdoors, pick a route that has your going out for appx 2.5min, turning around and coming back to your strength station area.
*The Bar hang w/one arm release and butt slap is working on grip strength and grip strength endurance while doing multiple hand releases during obstacles such as rigs, monkey bars, ladder traverse, and various other obstacles. Releasing a hand, slapping the butt, and reaching back up and grabbing the bar equals one rep, continue repeating back and forth until you’ve completed your reps. You may need to drop and rest once or several times to complete the reps. As our grip and pull strength endurance continue to improve, you’re going to find yourself conquering stations like this. Enjoy!

*Aerobic training zone is appx 70-80% of max HR
*Tempo training zone is appx 80-90% of max HR