Yancy Camp Workout 361

The goal of today is to settle in to a comfortable aerobic effort run as quickly as possible after dropping a serious hammer during the strength training section.

Phase 1:
Run or 15% incline x 5min at aerobic (zone 3) effort
Weighted (heavy) step-ups x 20
Pull-up x 1 to hip slaps x 2 to hand position change x 10 to hip slaps x 2 to pull-up x 1 to 20sec hang.
This completes 1 round. Continue repeating for a total of 7 rounds.

Phase 2:
Finish w/run or 15% incline x 25min at aerobic (zone 3) effort.

Phase 3:
Walking one leg RDL’s x 10 (5 each leg), lunges x 10, plank w/hip circles x 10.
Continue repeating for a total of 10min.

*Modification for grip/pull portion:
Complete it just as listed but using band assisted pull-up or lat pulldown. If using lat pulldown machine, go with the Double D Attachment you usually see being used on the seated cable row machine – Double D Attachment
*Several options for the weighted step-ups – Barbell, sandbell, sandbag, or dumbbells (one in each hand). Just make sure this isn’t a walk in the park. I want it to be heavy!