Yancy Camp Workout 22

1600m run (1 mile) at tempo pace (85-90% of max HR), stair climber x 50 floors (5 floors easy pace, 5 floors high tempo, continue repeating until you hit 50 floors), 35lb weight plate farmer’s walk x 90sec, pull-up x 1, 10sec hold, continue repeating until forced to drop, plank w/hip circles x 20. This completes 1 round. Continue repeating for a total of 3 rounds.
*If you don’t have access to a stair climber, replace with 30 lunges & 30 splits squat jumps x 4 rounds.
*Plank w/hip circles – from push up plank position, drop hips, shift them to the left, raise them up high, drop and shift them to the right, drop the hips, this completes 1 rep. You’re basically making a circle with your hips. Make sure you change directions for half the reps.