Yancy Camp Workout 235

Trail, road, track, or treadmill (incline or no incline) x 3min at aerobic training zone effort
Weighted lunges x 1min
Backward bear crawl x 30sec
Broad jump x 10 (tie the reps together without rest – good clean form without shuffle steps)
This completes 1 round – continue for a total of 8 rounds

Finish with 30min low end aerobic training zone effort run
*Aerobic training zone is appx 70-80% of max HR
*If you choose to use a treadmill, you can alternate between incline & no incline for the 8 rounds.

Bonus:
Farmer’s walk x 60sec (guys – 45lb dumbbell in each hand / girls – 25lb dumbbell in each hand)
Pull-ups for max reps (no kipping)
Continue repeating for for a total of 6 rounds
Your score is the number of pull-ups you complete for the 6 rounds.