Yancy Camp Workout 183

This workout is designed to be completed indoor on the treadmill but it can be completed outdoors if needed. Super proud of you for staying consistent with the program. Stay with it and I’m confident you’ll be happy with the results. I know many of the workouts are tough. Make sure you scale down if necessary.

No incline x 3min at aerobic base effort
No incline x 3min at tempo pace
15% or 30% (go with 30% if you treadmill will accommodate) x 3min at aerobic base effort
15% or 30% x 3min at tempo pace
This completes 12min, continue for an additional 12min set.
Weighted step-ups x 20 (sandbell/bag or dumbbell in each hand), burpees x 20, pull-ups x 5, hang until forced to drop. Continue repeapting but drop reps to 16/16/5, 12/12/5, 8/8/5.
This completes 1 full round, continue for 1 addition round.

*If needed, you can easily scale this workout back.
*Aerobic base effort is low HR/easy pace – blue zone if using pace wheel app
*Tempo effort is appx 85-90% of max HR – yellow zone if using pace wheel app