Yancy Camp Workout 367

Enjoy the 1st phase and then prepare to conquer one of the toughest grip strength workouts I’ve ever programmed for you.

1st phase:
Trail or treadmill run x 5min at aerobic effort.
Burpee to broad jump x 10 at 100% effort
Continue repeating for a total of 10 rounds.
Finish w/10min run at tempo effort.
*If doing this one indoor, alternate back and forth between flat and incline.

2nd phase:
Heavy farmer’s walk x 2min.
Sandbell or kettlebell row x 40.
One arm kettlebell swings (alternating arms every swing x 40
Pull-up x 1 to hand position change x 20 to pull-up x 1 to bar hang until forced to drop.
Continue repeating but drop farmer’s down to 90sec/1min/30sec for remaining 3 rounds & drop rows and swings down to 30/20/10 reps for remaining 3 rounds.
*Your bar hang longer during rounds 2, 3, & 4 must be longer than in round 1!

*Aerobic effort is going to be appx 70-80% of max HR
*Tempo effort is going to be a little faster than aerobic but under threshold.

Bonus:
Slam ball slams x 20
Weighted step-ups x 20 (go heavy)
Dead lift x 10
One arm dumbbell snatch x 10 (5 each arm)
Continue repeating without break x 5 rounds.