Yancy Camp Workout 272

15% incline on the treadmill or trail run x 60min at aerobic training zone effort
*Aerobic training zone is appx 70-80% of max HR (hang around 75% for this session).

2nd phase:
Sandbell, dumbbell, or kettlebell clean followed by squat. Continue repeating for a total of 14 reps (7 each side – switch sides every rep)
10/100 for max reps,
Clean to squat x 14
Bar hang w/hip slaps x 20
Clean to squat x 14
Pull-up 1 followed by bar hang x 60sec followed by pull-up x 1
This completes 1 round, Continue repeating for a total of 2 rounds.
Tempo effort for phase 2.

3rd phase:
Bucket or sandbell step-up x 20
Burpees x 10
Continue repeating but drop to 18/9, 16/8, 14/7, 12/6, & 10/5 for remaining 5 sets.
High end tempo effort for phase 3.

*Tempo effort is appx 80-90% of max HR