Yancy Camp Workout 215

Warm-up with a low end aerobic training zone effort x 10min

Fartlek on the trail, road, track, or treadmill:
Low end aerobic training zone effort x 1min
Tempo effort x 1min
Low end aerobic training zone effort x 1min
Tempo effort x 2min
Low end aerobic training zone effort x 1min
Tempo effort x 3min
Split squats jumps x 20
Push-ups x 20
Backward bear crawl x 40sec
This completes 1 round. Continue repeating for a total of 4 rounds.

Finish with 14min low end aerobic training zone effort.

*Try and tie everything together without breaks.
*Aerobic training zone is appx 70-80% of max HR.
*Tempo zone is appx 80-90% of max HR

Bonus:
Sandbell bent rows x 20 – see video
Sandbell one arm clean to squat x 20 (10 each side) – see video
Sandbell one arm snatch x 20 (10 each side) – see video
10/100 grip & pull challenge for max reps (start this the moment you finish the 60 reps.
This completes 1 round. Continue for a total of 3 rounds.
Finish with 15% incline on the treadmill x 30min at aerobic training zone effort.