Yancy Camp Workout 42

Run x 10min at aerobic training zone pace, sand bell or sandbag burpees w/snatch & throw to finish burpee x 15, assisted pull-ups x 30 (drape a towel of section of rope over a limb if outside or bar if inside), backward bear crawl x 50yd. This completes 1 round. Continue for a total of 6 rounds.
*Assisted pull-ups should be performed so that you’re using appx 70-80% upper body to perform the pull-up and popping off the ground with your feet to assist. If inside, a towel works great or you can use the triceps pushdown attachment that has rubber balls on the ends. If outside, a section of rope with knots or a towel over a branch works great.
*Save 15% on Hyperwear sand bells by accessing through our YancyCamp.com affiliate page on the website and using the code YANCYCAMP15
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.

Bonus workout:
Broad jump x 10yd, run x 90yd, lunges x 10yd, run x 90yd, this completes 1 round. Continue for a total of 15 rounds (100yd x 30). Tempo pace for entire workout. 2nd phase of workout: Body roll x 60sec, rest x 60sec x 6 sets. This is practice for the barbed wire crawl obstacle.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.