Yancy Camp Workout 409

8min run, row, assault bike, ski erg, stairclimb, jacob’s ladder, or bike
Lunge x 14 to split squat jump x 6 – continue repeating for a total of 2min
This completes 1 round. Continue repeating for a total of 60min.

*You can choose one specific aerobic piece and stay with it or I’m 100% fine with you moving back and forth between different aerobic stations.
*Try to tie everything together without breaks.

Bonus:
Farmer’s walk x 30sec
Sandbell or kettlebell row x 10
Pull-up x 1 to hand position change x 10 – continue 1/8, 1/6, 1/4, & 1/2
One arm dumbbell snatch x 10 (5 each side – switching hands each rep)
Rope or towel assisted pull-ups x 10
Rest x 1min
This completes 1 round. Continue repeating for a total of 15min

Bonus 2:
Weighted squats x 6
Weighted pull-ups x 3 to 20sec weighted bar hang
Continue repeating for a total of 12min
*Break periods are nothing more than the time it takes you to get back and forth between the two stations.