Yancy Camp Workout 284

Have fun with this one team. It’s a simple one but you’ll definitely remember it!

Brick:

Cycle/Bike x 30min at tempo effort
Run (flat or at incline) x 30min at high end aerobic training zone effort

Burpees x 20
Dumbbell (one in each hand) dead lift x 10
Farmer’s carry x 60sec
Pull-up x 3 to toe to bar (or knee lift) x 3
Backward inch worms x 8
Bar hang w/hand release hip slaps x 10 to bar hang x 20sec
This completes 1 round
Continue repeating but drop burpees down to 18/16/14/12/10 for remaining 5 sets.

Finish w/20min aerobic training zone effort run.

*You can replace the cycling with a combo of cycling and rowing if you want.
*Make sure you tie all four pieces listed above together without break.
*Backword in worms – starting in a plank position, walk your hands backward until they touch your feet (keeping your legs as straight as possible, kick both legs backward so you finish the rep in the plank position.
*Tempo effort is appx 80-90% of max HR
*Aerobic training zone effort is appx 70-80% of max HR