Yancy Camp Workout 412

Run x 6min at low end aerobic effort
Thrusters x 30 – max effort (50lb for guys & 35lb for girls)
Run x 6min at low end aerobic effort
10/100 for max reps
Run x 6min at low end aerobic effort
Backward bear crawl x 50yd
This completes 1 round
Continue repeating for a total of 3 rounds

*If inside, go with 5yd down and back for backward bear crawl until you’ve completed 50yd
*There are two options to replace 10/100 if you’re unable to complete at least 4 10/100 reps. Option 1 – use a lat pulldown machine and choose a weight that’s heavy but allows you to complete 10 reps. Option 2 – go with static bar hang for max time.
*If inside, you can do the 6min run sections on the treadmill at 15+%, or move back and forth between 0% & 15+% throughout the workout.