Yancy Camp Workout 132

15min aerobic training zone pace run, go immediately to sandbell clean/squat/press/throw x 20, sandbell farmer’s walk x 2min (1 in each hand), pull-ups x 5, 20sec static hang on bar, pull-up x 1, sandbell lunges x 30, plank w/hip circles x 30, this completes 1 round. Continue for a total of 3 rounds and crank up the 15min run pace to tempo pace for 2nd & 3rd round.

*try to have quick transitions between runs and exercises without letting HR drop.
*if you don’t have a sandbell for the clean/squat/press/throw, you can use a barbell and cut out the throw portion.
*dumbbells can be used in place of sandbell for farmer’s walk
*barbell on shoulders can replace sandbell for lunges
*plank w/hip circles: from plank position, make large 360 degree circles with your hips (drop, move to left, raise, move to right, and drop – this equals 1 rep – make sure you change directions.

*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.