Yancy Camp Workout 233

15%, 30%, or 40% incline on the treadmill x 30min at low end aerobic training zone effort
Bucket, sandbell, or dumbbell step-ups x 30
10/100 for max reps
Plank w/hip circles x 30
10/100 for max reps
Farmer’s walk x 2min
10/100 for max reps
Elbow plank w/side to side hip rolls x 50
30min run at low end aerobic training zone effort

*Aerobic training zone is appx 70-80% of max HR.
*If you want to do this one outside, you can replace the 15, 30, or 40% incline section with an outdoor trail run to include as much ascending as possible.
*If you’re unable to complete a significant number of 10/100 reps or any at all, you can use a lat pulldown machine for this exercise. Go with a heavy weight but one you can maintain for 8-10 reps each set. This is a great way to build up to accomplishing a significant number of reps. If you can do 4+, I recommend you go with 10/100 from the bar.