Yancy Camp Workout 384

Bike x 6min at aerobic effort
Run x 6min at low end aerobic effort
Weighted box squats x 20
Heavy farmer’s carry x 1min
Side to side squat jump w/row (sandbell or kettlebell) x 20
Elbow plank w/side to side hip roll x 20
This completes 1 round. Continue repeating for a total of 5 rounds.
*Do your best to tie it all together with quick transitions so you don’t see any significant drops in heart rate.

Bonus:
15% incline x 45min for max distance while staying low end aerobic effort entire time.
*If possible, I want you tracking your heart rate for this bonus. When you finish, document your average heart rate. I also want you to document that your average pack (mph or km).

*Aerobic effort is appx 70-80% of your max heart rate – stay around 70% for low end aerobic effort.