Yancy Camp Workout 354

1st phase:
10min low end aerobic effort warm-up run

2nd phase:
Hill repeats (inside or outside)
90sec climb at slightly above threshold effort
2min recovery (if inside, reduce speed and if outside, easy effort run down back to the start)
Continue repeating for a total of 12 reps
For reps 3, 6, 9, & 12 you’ll carry a sandbell, sandbag, or other weighted implement.
*If inside, go with 15% incline & if outside go with as close as possible to 15% incline.

3rd phase:
Weighted box squat jumps x 10
Sandbell or kettlebell rows x 20
side to side squat jump w/sandbell or kettlebell rows x 10
Pull-up x 1 to hand position change x 16 to hip slaps x 4 to bar hang until forced to drop.
This completes 1 round of 3rd phase. Continue repeating for a total of 6 rounds.

4th phase:
Finish w/30min low end aerobic effort cool down run.

*Aerobic effort is appx 70-80% of max HR (for phase 1 & 4 hang around 70%)
*Slightly above threshold effort is the point where things are no longer comfortable. Aka – you’re now in the pain cave my friend!

Bonus:
4 hour challenge
Start timer
20min bike at tempo effort
Fwd bear crawl x 30sec
Bwd bear crawl x 30sec
Farmer’s carry x 1min
Weighted box squat jumps x 20
Push-ups x 20
Side to side squat jump w/sandbell or kettlebell row x 20
Burpee to pull-up x 10 to pull-up x 3 to hip slaps x 6 to bar hang until forced to drop
Run at low end aerobic effort until timer hits 1 hour mark.
This completes 1 round. Continue repeating for a total of 4 hours.