Yancy Camp Workout 261

Brick:
Cycle, row, jacob’s ladder, or sled/tire drag x 5min at tempo effort
Trail/road run or treadmill run x 15min at aerobic training zone effort

Mountain climbers x 100
Sandbell (or other type of weight) step-ups x 20
Pull-ups x 10 -modify if needed with lat pulldowns or assisted pull-ups
One arm sandbell snatch x 20 (10 each side – watch video if needed) – modify w/dumbbell if needed
Sandbell bent rows x 20 (10 each side – watch video if needed) – modify w/dumbbell or kettlebell
Repeat but drop mountain climber reps down to 50

Brick:
Cycle, row, jacob’s ladder, or sled/tire drag x 10min at tempo effort
Trail/road run or treadmill run x 30min at aerobic training zone effort

Bonus:
Repeat one additional round of the strength based portion of this workout (without the repeat that has you dropping mountain climbers down to 50)

*Tempo effort is appx 80-90% of max HR
*Aerobic training zone effort is appx 70-80% of max HR. Hang out around 75% for aerobic training zone portions of this workout.