Yancy Camp Workout 267

This workout can be completed inside or outside.

Run (trail, road, track, treadmill at no incline or incline at 15-30%) x 3min at aerobic training zone effort
Lunges x 2, split squat jumps x 2 (this completes 1 set), continue repeating for a total of 10 sets
Repeat run/climb x 3min
Push-ups x 10
Repeat run/climb x 3min
Plank w/hip circles x 10 followed by elbow plank w/side to side roll x 20
Repeat run/climb x 3min
Bucket step-ups x 20 (you can modify and use two dumbbells or kettlebells and do farmer’s carry step-ups or you can use a sandbell or sandbag for the step-ups.
Repeat run/climb x 3min
Pull-ups x 10 (modify with lat pulldowns or assisted pull-ups)
Repeat run/climb x 3min
Burpees x 15
This completes 1 round. Continue repeating for a total of 3 rounds (54min of run/climb time). Depending on time you have and/or current fitness level, you can cut this one down to 1 or 2 rounds vs 3.
*One of the goals with this type of workout is to tie everything together without break. Quickly transition between run/climb and the exercise stations.
*During the 3min run/climb period, the goal is to settle in to an efficient pace as soon as possible after completing the exercise stations.
*If doing this inside on the treadmill at a gym where you can’t keep the treadmill running, the best thing to do is to go for appx 3:30min with the first 30sec used to get the treadmill up to speed and incline.

Rose will be doing this workout outside