Yancy Camp Workout 198

20min aerobic training zone pace run
20min tempo run
20min aerobic training zone pace run
Every time you hit a 5min mark – Burpees x 3, split squat jumps x 12, burpees x 3

2nd phase:
Bucket step-ups x 10 (full hip extension at the top)
Leg lifts x 10 (anchor your hands behind your head by grabbing a pole or something heavy & try to lift your legs all the way up and point your toes to the ceiling/sky on each rep while also driving your hips off the ground)
Bar hang x 1min or until forced to drop if under 1min
This completes 1 round. Continue repeating for a total of 6 rounds

Bonus:
15% incline x 30min at Lydiard effort

With Team Ninja Warrior coming up again for Rose, we’ve started putting big focus in on the hand gripper again. Here’s a great hand gripper workout we like to do:
20 reps each hand, pull-ups x 8, 20 reps each hand, pull-ups x 7, 20 reps each hand, pull-ups x 6, 20 reps each hand, pull-ups x 5. Complete this as fast as possible without break.