Yancy Camp Workout 273

Run (trail, road, treadmill or incline at 15% or 30%) x 5min at low end Lydiard effort
Dumbbell deadlift (one in each hand) x 20
Run x 5min
Farmer’s walk x 3min (sandbell or dumbbell in each hand)
Run x 5min
Burpee to pull-up x 20
Run x 5min
Bar hang w/hand release hip slaps x 20
Run x 5min
Goblet squats x 20
Run x 5min
Plank w/hip circles x 30 followed by elbow plank w/side to side hip roll x 50
Run x 5min
Weighted lunges x 50
Run x 5min
Push-ups x 50
*Tie everything together without break if possible.

Bonus:
15% incline x 45min at low end Lydiard effort. If possible, tie this session on to the end of the workout above. This will put you close to a 2 hour effort.

*Aerobic training zone effort is appx 70-80% of max HR (hang around 70-75% for the running/climbing sections.
*You can also mix up the running/climbing sections. Example – cycle back and forth between flat and incline
*For the deadlift and goblet squat, choose a weight that’s challenging but also a weight that doesn’t force you to compromise good form.
*For the bar hang w/hand release hip slaps, you can modify by quickly releasing hand and moving it just a few inches from the bar instead of reaching down and slapping the hip.