Yancy Camp Workout 209

10min low end aerobic training zone pace warm-up run

400m or 90sec run at tempo effort
Bwd bear crawl appx 50yd or 50m (if on a sports field, the distance across the field will be perfect)
400m or 90sec
Burpee to broad jump appx 50yd or 50m
400m or 90sec
Plank w/hip circles (see video) x 20 & mountain climbers x 20
400m or 90sec
Body roll (as if going under barbed wire) appx 50yd or 50m
400m or 90sec
Split squat jumps x 20
400m or 4min heavy carry (bucket, log, or sandbell/bag)
This completes 1 round. Continue for a total of 3 rounds.

Finish w/10min low end aerobic training zone pace run.

*Aerobic training zone effort is appx 75-85% of max HR (so hang around 75% for warm-up and finish run)
*Tempo effort is appx 85-90% of max HR

Bonus:
Farmer’s walk x 30sec, burpee to pull-up to toe to bar x 5, hang until forced to drop after completing 5th.
This completes 1 round.
Continue for a total of 6 rounds without break in between rounds.
Finish with 15% incline on treadmill x 45min at aerobic training zone effort or 45min outdoors with as much climbing as possible.
*Remember, bonus sessions are provided periodically to give you another workout for the week. Usually the main workout is big enough to where adding the bonus after finishing wouldn’t make sense.