Yancy Camp Workout 346

The total running and/or climbing time for this workout is 60min. Coupled with the exercises, this could easily sneak up to 90min. If needed, cut the number of rounds down in the 1st phase. If time allows, tie all 4 phases together without rest in between. Enjoy!

1st phase:
Run x 8min at aerobic training zone effort (zone 3)
Weighted (sandbell or sandbag preferred – bar is fine) box squat x 50
Bar hand position change x 50 (or until forced to drop) – *see video for hand position change
This completes 1 round. Continue repeating for a total of 4 rounds.

2nd phase:
Push-up x 2 to mountain climbers x 20
Push-up x 2 to mountain climbers x 18
Continue repeating 2/16, 2/14, 2/12, 2/10

3rd phase:
Fwd bear crawl x 10sec
Elbow plank w/side to side hip roll x 10 – see video
Bwd bear crawl x 10sec
Plank w/hip circles x 10 – see video
This completes 1 round.
Continue repeating for a total of 5min without resting.

4th phase:
28min run at aerobic training zone effort (zone 3)

*Aerobic training zone effort is appx 70-80% of max HR