Yancy Camp Workout 269

Trail, road, track, or treadmill run x 10min at low end aerobic training zone effort.
Broad jump x 5
Burpees x 15
Broad jump x 5
Continue repeating but drop run/climb time down to 9min/8/7/6/5/4/3/2/1 for the remaining 9 sets.
*If inside on treadmill, move back and forth from no incline to 15% or 30% every set.
*You can easily modify this one down if needed. Examples would be ending after the first 5 sets of starting at a lower number like 7min instead of 10.
*Tie everything together without break.
*Aerobic training zone effort is appx 70-80% of max HR

Finisher:
Farmer’s walk x 60sec (use two sandbells, dumbbells, or kettlebells)
Deadlift x 10 (use two sandbells, dumbbells, or kettlebells for the deadlift)
Bodyweight rows x 10 – using a rope, towel, TRX, or Yancy Camp Mobile Grip & Pull Strength Trainer, you’ll place your feet out in front and pull your bodyweight up by contracting your back and bicep muscles.
Bar hang x 30sec
Deadlift x 10
Burpee to pull-up x 10
Deadlift x 10
Lunges x 20 to allow grip to recover and continue repeating for a total of 3 rounds.
*If possible, make sure you tie all this together without break.

*Morgan will finish this workout with a 15% incline x 30min at low end aerobic training zone effort. One of our training focuses is on the upcoming Toughest Mudder 8 hour race series so you’ll see us sneaking in aerobic effort at the end of many sessions so we are extending the duration she’s working with an elevated HR.