Yancy Camp Workout 259

Merry Christmas and Happy Holidays from the Culp family in Austin Texas.

Brick:
Bike ride x 30-45min at high end aerobic training zone effort
Run x 30-45min at low end aerobic training zone effort (try to settle in to a smooth efficient pace as fast as possible after getting off the bike)
*You can do this workout outside or inside.
*This goal with workouts like this is to get the legs used to turning over efficiently after hitting them with an effort that put the muscles in a fatigued state. These type efforts also allow us to work the aerobic engine for a long duration without it all being running.
*I’m giving you the 30-45min option because I know some of you are at different levels of fitness and some of you are training for different race distances.

Bonus (this one is going to be a TON of run (you can start stabbing your Yancy VooDoo doll now!:
Squat jump for max height x 5
Sandbell rows x 10 (10 total – 5 each side. Modify w/dumbbell rows if necessary)
Squat jump for max height x 5
10/100 for max reps
Squat jump for max height x 5
Kettlebell swings x 10
Squat jump for max height x 5
Power push-ups x 10 (if possible, press yourself off the ground and clap hands)
Squat jump for max height x 5
Bar hang w/hand release hip slaps x 10
This completes 1 round. Continue for a total of 3 rounds.