Yancy Camp Workout 258

Two options:

15% incline or trail/road run x 10min at low end aerobic training zone effort.
15% incline or trail/road lunges with w/40lb weight x 5min at high end aerobic training zone effort.
Bar hang w/hand release hip slaps x 20
40lb thrusters x 20
Bar hang w/hand release hip slaps x 20
This completes 1 round. Continue for a total of 4 rounds.

*For the 40lb weight you can use a sandbell, sandbag, or other weighted object (reduce weight if necessary).
*If you’re unable to do the bar hang w/hand release hip slaps, you can modify with a quick hand release and immediately grabbing the bar again. If possible though, take hand all the way down and slap your hip. If needed, take short breaks to get all 20 reps in.
*As I’ve mentioned many times before, lack of grip & pull strength and grip & pull strength endurance is the cause of most obstacle failure. I will do everything I can to help you reach your goals. Stay consistent with these workouts and we’ll conquer the courses in 2017