Yancy Camp Workout 229

400m or 90sec run at aerobic training zone effort
Lunges x 50m or 2min – brisk pace for the lunges using good form
Continue repeating for a total of 10 rounds.
Start and finish w/10min low end aerobic training zone effort run
*Lunges form – as you complete each lunge, the back knee should almost be touching the ground and the front knee should be right on top of the ankle.
*Aerobic training zone effort is appx 70-80% of max HR.

Bonus Challenge:
Treadmill at 15% incline x 500′ (or 152m)
Bar hang w/hand release and hip slap x 20
Row x 500m
Bar hang w/hand release and hip slap x 20
Row x 500m
Bar hang w/hand release and hip slap x 20
Row x 500m
Treadmill at 15% incline x 500′ (or 152m)

This is going to be a fun one. Let me know what you’d like to call this one!!! The challenges I release will always be fun and challenging and they’ll always be OCR related and contain functional training that will help you out on course!
*The rowing must be done on a concept 2 rower for this to be officially scored once I get it up on the challenge scoreboard.
*Rules for bar hang w/hand release and hip slap – start from hanging position with both hands on the bar, release one hand and quickly slap your hip, return hand back to bar, this completes 1 rep. Continue until you complete 20. If needed, you can drop and rest then return to the bar and continue until you complete 20.