Yancy Camp Workout 223

30% incline x 10min at strong tempo effort (see below for mods and outside version)
Sandbell one arm snatch x 20
Burpee to pull-up x 10
10/100 gold standard challenge for max reps
Bucket step-ups x 20
This completes 1 round.
Continue repeating but drop 40% incline down to 8/6/4/2min for rounds 2-5.

Start and finish this session with 20min low end aerobic training zone effort run (no incline)

*30% incline effort can be replaced with 15%, or no incline (inside or our outside) depending on what you have available to you.
*Sandbell one arm snatch can be replaced with one arm dumbbell snatch
*Tempo effort is appx 80-90% max HR
*Aerobic training zone effort is appx 70-80% max HR.