Yancy Camp Workout 25

10min aerobic training zone pace run, 800m run at tempo pace, burpee x 2 to pull-up x 1 x 10, sandbag or sandbell box squats x 20. This completes 1 round. Continue repeating for a total of 6 rounds. Finish w/10min aerobic training zone run.
*Tempo pace is appx 85-90% of max HR.
*Aerobic training zone is appx 75-85% of max HR
*Sandbag or sandbell can be replaced with a dumbbell, bar, rock or other weight. All reps should be able to be completed with proper form (this should determine weight resistance).
*I want you to go out and purchase a hand gripper from your local sporting goods store. I have all my elite OCR athletes train with one weekly. 3-4 times each week I want you doing the following: 20 each hand, and continue with 18 each hand /16/14/12/10 twice a day.