Yancy Camp Workout 311

Run x 3min at aerobic training zone effort
Push-ups x 10
Continue repeating but change the exercise after each 3min run to:
*Plank w/hip drives x 10 (from plank position, drive feet up to the outside of your hands then drive them back down to your plank position – this equals 1 rep)
*Broad jump x 10
*Plank w/hip circles x 10 (see video in your OCR instructional video library)
*Burpees x 10
*Bwd bear crawl x 20sec
*Side to side squat jump x 20 (from a wide stance, power off both feet as you jump to the right and land with your feet in a wide stance – this equals 1 rep. Repeat to the left for next rep.
*Plank w/up downs x 20 (from push-up plank position – drop down to right elbow then drop down to left elbow, return right arm to original position, then return left arm to original position. This completes 1 full rep). Continue repeating but alter lead arm each rep.

Everything listed above completes 1 full round. Continue for 1 additional round = 48min of run time and 16 total strength training stations.
*If you do this workout indoors, complete every other 3min run at 15% on the treadmill.
*Aerobic training zone is appx 70-80% of max HR (hang around 75% for the 3min sections)

2nd phase:
15% incline on treadmill or trail run x 20min at low end aerobic training zone
Burpee to pull-up to toe to bar x 10 for time, rest x 30sec, continue repeating for a total of 8 rounds.
*You can modify by doing any combination of the following:
Burpee to pull-up to knee lift
Burpee to jumping assisted pull-up to knee lift

Bonus:
The Burner Challenge or 400 Burp Challenge (select your “Log Challenge Results” button to find the challenge details and this is where you’ll log your results when you finished)
*Keep in mind that bonus workouts don’t have to be done on the same day. I like to plus bonus workouts in to provide you with a filler workout and/or something you can add to other workouts you’re doing throughout the week.