Yancy Camp Workout 340

Phase 1:
15min run at aerobic training zone effort (zone 3)

Phase 2:
*You can complete this workout indoors or outdoors
Incline running at slightly above threshold (zone 4) x 3min
Recovery effort x 6min but don’t drop below zone 3
Continue repeating this process for a total of 5 rounds.

Phase 3:
15min run at aerobic training zone effort (zone 3)
*If possible, tie Phase 1, 2, & 3 together without break.

Phase 4:
Weighted step-ups x 30
Pull-up x 1 to hand release x 20 – continue repeating (without dropping if possible) but drop hand release reps down to 16/12/8/4. *You can complete these assisted by using a band or by using a lat pulldown machine. If using a lat pulldown machine, I recommend an attachment like this – Pulldown attachment
Side to side shuttle w/Versa Loop (or similar) x 30sec
Push-ups x 20
Everything listed above completes 1 round of Phase 3. Continue repeating but drop reps down to 26/18, 22/16, 18/14, 14/12, 10/10
*Reps for pull-up & hand release stay the same each round.
*For the hand release reps, you can do full release & hip slaps, quick release (just taking the hand off and moving it a few inches away, or you can be somewhere in between.