Yancy Camp Workout 413

If doing this one indoors, you can go with 0% incline for the first round and 15% incline for the 2nd round.

Run x 2min at low end aerobic effort
Run x 1min at slightly above threshold effort
Continue repeating for a total of 24min (8 rounds)
Push-ups x 10
Bwd bear crawl x 5yd to fwd bear crawl x 5yd – continue repeating for a total of 40yd
Side to side squat jump w/sandbell or kettlebell row x 20
Towel or rope assisted pull-ups x 10
Plyo/clap push-ups x 5
*Repeat all 5 exercises for one additional round
This completes 1 full round.
Continue repeating for a total of 2 rounds.

*Towel or rope assisted pull-ups: grab towel or rope at a height that allows you to barely keep your feet on the ground. Assist the pull-up with a light hop off the ground.

Bonus:
Complete the For Those Who Would Fundraiser Challenge (can be found on the homepage at YancyCamp.com). *You’re not required to donate to participate but if you decide to donate, we’re supporting a great cause. If you’ve never don’t the 400 Burp Challenge, you’re in for an awesome surprise. Enjoy this body blaster! If you have done it before and you set a new PR mark, make sure you log your results in both locations (on the fundraiser scoreboard as well as your Challenge Scoreboard. Let me know if you have any questions.