Yancy Camp Workout 279

Two options with this workout:

1st option:
15% incline x 7min on the treadmill at low end aerobic training zone effort.
15% incline with weight (sandbell, sandbag, bucket, or other weight) x 3min at tempo effort
Continue repeating for a total of 6 rounds.

2nd option:
Run x 6min at low end aerobic training zone effort.
Weighted climb x 3min at tempo effort (choose location around you – and if possible, use bucket for your climb and set it up in a manner that allows you dump the weight at the top after each round – this will allow you to hustle back down for the next round.
Continue repeating for a total of 6 rounds.
*Rocks, logs, etc. work well for being able to drop the weight at the top each round.
*If you don’t have a hill/mountain that will work for the 3min weighted climb, replace the 3min portion with tire/sled drag or weighted lunges.

*Aerobic training zone effort is appx 70-80% of max HR
*Tempo effort is appx 80-90% of max HR

Bonus:
Farmer’s walk x 60sec
Thrusters x 20
Burpee to pull-up to toe to bar x 20
Split squat jumps x 20
Static bar hang x 60sec
Push-ups x 20
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
*60sec stations stay 60sec for all rounds.