Yancy Camp Workout 220

Team, here’s to a great week of training. Workout #219 is the Burp 400 Challenge. This is a great one to work in to your week. Get your results logged and we’ll make it live on the Scoreboard once we get 10+ logged.
#220 below is designed to have you going in to the strength training with a high HR, have to get through the training with the high HR, then maintain the high HR for 1min immediately after.

Tempo effort x 1min
Aerobic training zone effort run x 3min
Tempo effort run x 1min
10/100 gold standard challenge for max reps
Bucket step-ups x 20
Tempo effort x 1min
Aerobic training zone effort run x 3min
Tempo effort run x 1min
10/100 gold standard challenge for max reps
Sandbell one arm snatch x 20

This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish with 20min aerobic training zone pace run

*Bucket step-ups can be replaced with dumbbell (one in each hand), bar, or sandbell step-ups. Go with bucket if possible though.
*Sandbell one arm snatch can be replaced with dumbbell. Go with sandbell if possible.
*Tempo effort is appx 80-90% of max HR
*Aerobic training zone effort is 70-80% of max HR
*If doing this workout at the gym, go with 15% incline for every other 5min running section.