Yancy Camp Workout 416

Trail/road run or 15%/0% incline run x 60min at aerobic effort

*If indoor on the treadmill, I want you going with 15% x 5min to 0% x 5min – repeating until you reach 60min. Stay honest in your aerobic zone but track how much distance you cover during the 60min. If outdoor, choose a trail route you know you’ll be able to come back and duplicate at a later date.

2nd phase:
One legged burpees x 6 (switching legs each rep)
Pull-up x 1 to toe to bar or knee lifts x 2 to hand position changes x 10 to hip slaps x 2 to pull-up x 1
Thrusters x 6
Weighted step ups x 12 (6 each leg – go heavy)
Bent dumbbell rows x 12 (6 each arm)
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you have access to a rower or air assault bike, I want you adding a 10 calorie row or air assault bike before each round.