Yancy Camp Workout 278

Run x 10min at low end aerobic training zone effort
Burpees x 20
Weighted lunges x 20
15% incline x 9min at low end aerobic training zone effort
Burpees x 18
Weighted lunges x 18
Run x 8min
Burpees x 16
Weighted lunges x 16
15% x 7min
Burpees x 14
Weighted lunges x 14
Run x 6min
Burpees x 12
Weighted lunges x 12
15% x 5min
Burpees x 10
Weighted lunges x 10.
Finish w/15min low end aerobic training zone effort run.

*You can modify this and take it all outside. If so, run each portion to include as much incline work as possible.
*Aerobic training zone effort is appx 70-80% of max HR.

Bonus:
Static hang x 1min or until you’re almost forced to drop – finish w/hip slaps x 4 – drop
Farmer’s walk x 1min
Static hang x 50sec or until you’re almost forced to drop – finish w/hip slaps x 4 – drop
Farmer’s walk x 50sec
Continue 40/40sec, 30/30sec, 20/20sec (hip slaps x 4 at the end of each set.