Yancy Camp Workout 265

There are several options for this one.

Brick:
Bike, row, arc trainer, jacob’s ladder, ski erg, or sled/tire drag x 20min at tempo effort.
Trail, road, track, or treadmill (flat or 15% or greater incline %) run x 40min at low end aerobic training zone effort.
*Rose will be hitting the trail for the 40min section of this workout.
*Aerobic training zone is appx 70-80% of max HR. Hang out in 70-75% range for this session.

2nd phase:
Fwd bear crawl x 10yd or meters followed by bwd bear crawl x 10yd or meters
Burpees x 20
Weighted squats x 20
Pull-up to toe to bar x 10 (pull-up followed by toe to bar is 1 rep)
Sandbell rows (see video) x 20 – can be modified with dumbbell or kettlebell but use sandbell if possible
Push-ups x 20
Elbow plank w/side to side hip roll x 20
Split squat jumps x 20

Continue repeating but ladder down as follows:
Crawls/18/18/9/18/18/18/18
Crawls/16/16/8/16/16/16/16
Crawls/14/14/7/14/14/14/14
Crawls/12/12/6/12/12/12/12
crawls/10/10/5/10/10/10/10