Yancy Camp Workout 105

10min aerobic training zone pace run.

400m run at tempo pace
backward bear crawl x 40yd (20yd down & back)
400m run
burpee to broad jump x 20yd (10yd down & back)
400m run
body roll (as if going under barbed wire crawl obstacle) x 40yd (20yd down & back)
400m run
lunges x 40yd (20yd down & back)
400m run
straight leg elbow crawl x 20yd (10yd down & back) *Don’t bend your knees and make sure you stay on your elbows (you’ll be up on your toes as you crawl forward using your elbows. If you stick with the proper form, this will kick your butt
*This completes 1 round. Continue repeating for one additional round
*The 10min warm-up run is not included in the round.

Finish w/15min aerobic training zone pace run.
*For all my clients outside of the United States, it’s typical over here for us to have a 100yd field surrounded by a 400m track. You can mark off 40 & 20 meter zones for this workout or step off 40 & 20yd zones.

Bonus workout:
Farmer’s walk x 1min
Burpee to pull-up x 1min
Pipe bomb pull-ups x 2, mountain climbers 10 (continue for a total of 5 sets)
Bar hang until forced to drop
This completes 1 round. Continue for a total of 5 rounds.