Yancy Camp Workout 228

here are several options for completing the first portion of this workout. Rose will be hitting it outside on the trails. Going with indoor at 30%, 15%, or 0% incline or outdoor on road/track/trail will be fine.

Run/climb x 60-90min at low end aerobic training zone effort. *Scale this down to less than 60min if you haven’t worked up to this length of duration.
*Aerobic training zone is appx 70-80% of max HR

2nd phase:
Farmer’s walk x 1min
Bucket or dumbbell (one in each hand) step-ups x 10
Bar hang w/hand release hip slaps x 10
Plank w/hip circles x 10
Push-ups x 10
Pull-ups x 3
This completes 1 round. Continue repeating for a total of 8 rounds.

*Bar hang w/hand release hip slaps – release one hand and quickly slap/touch your hip then quickly reach back up and grab the bar. This completes 1 rep. Continue repeating until all reps are complete. Drop and rest if needed.