Yancy Camp Workout 372

Warm-up:
Bwd run x 20sec at 90-95% effort
Fwd run at easy effort back to starting point
Continue repeating for a total of 5min

Treadmill 1000′ elevation gain at aerobic (zone 3) effort
One arm dumbbell snatch x 20 (switch hands every rep)
Plank w/hip circles x 20
Push-ups x 10
Pull-ups x 2 to hand position change x 20 to pull-ups x 2
Farmer’s carry x 30sec
Pull-ups x 2 to hand position change x 20 to pull-ups x 2
This completes 1 round. Continue repeating for a total of 3-4 rounds. *3 rounds if trying to keep total time under 1 hour.

*Aerobic (zone 3) effort is appx 70-80% of max HR

*If completing this workout outdoors, run x 15min each round.