Yancy Camp Workout 192

15% incline x 5min at aerobic training zone effort & 3min at tempo effort for a total of 8min
Sandbell or sandbag clean/squat/press (barbell can be used if you don’t have sandbell/bag) x 10
Elbow plank w/side to side hip roll x 20
Clean/squat/press x 10
Elbow plank w/side to side hip roll x 20
Barbell squats x 10
This completes 1 round. Continue repeating for a total of 6 rounds.

Bonus to completed immediately after:
20min aerobic training zone pace run
Secondary bonus: 10min on non stop hand gripper training – 10 reps left hand, 10 reps right hand, continue back and forth for entire 10min.

*Aerobic training zone is appx 75-85% of max HR
*Tempo training zone is appx 85-90% of max HR
*All the climbing running can be accomplished outdoors for this workout. You won’t be able to accomplish the continuous climbing but that’s okay. If you have a trail or road section that will allow you to make appx 8min loops, you can do the 5min/3min then roll right in to the strength training.