Yancy Camp Workout 253

The Yancy Camp OCR Games will crank up on Thursday. Get signed up and let’s have some fun. Looking forward to seeing everyone’s results.

15% incline on the treadmill or outdoor trail/road run x 5min at low end aerobic training zone effort
40lb squats (sandbell, kettlebell, or dumbbell in goblet squat hold position) x 15
Pull-ups x 10 – hang x 20sec after completing last pull-up
This completes 1 round.
Continue repeating but drop pull-ups reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 sets.
Finish w/15% incline on the treadmill or outdoor trail/road run x 24min at low end aerobic training zone effort.

*You can modify the pull-ups with assisted pull-ups or lat pulldowns if needed.
*If you can do pull-ups but have to take brief rests during each set to complete the set, I highly recommend you go with pull-ups instead of modifying.
*Aerobic training zone effort is appx 70-80% of max HR (stay around 70-75% for low end)