Yancy Camp Workout 29

30min aerobic training zone pace run, burpees x 20, 35lb weight plate (one in each hand) farmer’s walk x 60sec, rope or towel pull-ups x 6, push-ups x 10, pull-ups x 1, 10sec hang, continue until forced to drop, elbow plank w/side to side hip roll x 20. This completes 1 round. Continue repeating but drop burpees down to 18/16/14/12/10 for sets 2-6, finish with 30min aerobic training zone run.
*Aerobic training zone run pace is appx 75-85% of max HR
*Farmer’s walk with weight plates can be replaced with dumbbells or sandbells if weight plates aren’t available.
*Elbow plank w/side to side hip roll – from elbow plank position, roll hips to the left and touch to the ground (this equal’s one rep), repeat on the right side, continue repeating until you reach 20 reps.