Yancy Camp Workout 418

Usually I program running time duration vs distance but for 417 I want you taking note of the time it takes you to complete each running portion as well as the total time it takes you to complete this workout.  We’re obviously not “racing” it but I do want you to bookmark this one so you can come back periodically and do it again.  I’m confident you’ll be excited to see your aerobic zone running improvements.

1 mile / 1600m run at aerobic effort (you must stay in aerobic range)
Dead lift x 10
Plyo clap push-ups x 10
Back squats x 10
Pull-up x 3 to hand position change x 20 to pull-up x 3
Side to side squat jump w/sandbell or kettlebell row x 10
Plank w/hip circles x 20
Weighted step-ups x 10
This completes 1 round
Continue repeating for a total of 5 rounds
*I want the weight to be heavy but manageable in a way that doesn’t require sloppy form.
*Don’t cheat the pace – no matter how fast you want to run, I want you to keep your HR in the aerobic zone.
*No rest during transitions. Transition quickly between run to 1st exercise, to each exercise, and to next run. Enjoy!

*Don’t forget to move a big rock today.  A challenging big rock that puts you one step closer to reaching your goals.  Serve big today – I promise it’ll make you feel good!  Much love – Yancy