Yancy Camp Workout 415

Run x 45 at aerobic (zone 3) effort for max distance.
*Make sure you stay in zone 3 the entire time. You can take your HR all the way to the top of zone 3 but don’t leave the zone. Make sure you keep track of the distance you cover.

2nd phase:
Weighted step-ups x 20
Push-ups x 20
Dumbbell one arm snatch x 20 (10 each side – switching hands each rep)
Cable rows x 20 (bent rows x 20 – 10 each side for modification)
Plank w/hip circles x 20
This completes one round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.

Finish w/15min low end aerobic effort run

*If inside, you can move back and forth between 0% and incline.