Yancy Camp Workout 469

We’re getting outside for this one. I usually set you up where you have an option for inside or outside but for 469, I want us all getting outside. Don’t let your feet his the floor before you’re ready to dominate the day my friends.

Workout 469:
Phase 1:
Run x 5min at aerobic effort
Run x 5min at tempo effort

Phase 2 (start immediately after completing phase 1):
Run x 60sec at aerobic effort
Burpee to broad jump x 5
Run x 60sec at aerobic effort
Split squat jump x 10
Run x 60sec at aerobic effort
Push-ups x 10
Run x 60sec at aerobic effort
Plank w/hip circles x 10
This completes 1 round.
Continue repeating for a total of 8 rounds.

Phase 3:
Farmer’s carry x 5min (guys 100lb – 50 in each hand / ladies 70lb – 35 in each hand)
Start timer
Carry until forced to drop – stop timer
Rest x 30sec
This completes 1 round.
Continue repeating until your timer reaches 5min mark (keep track of your rounds)
*The goal is to get 5min of total time in the fewest rounds as possible.
*A perfect score would be 1 round (getting to 5min without having to drop).

Bonus:
15% incline x 15min at aerobic effort