Yancy Camp Workout 55

Treadmill 15% incline x 60sec at high end of tempo pace, 30sec rest (just pop feet off to the side), continue until you hit 24min, pull-up x 5, 30sec alternating one arm hang (transitioning back and forth), pull-up x 2, plank w/hip circles x 20, alternating V-ups x 20, repeat pull-up routine. This completes 1 round. Continue repeating for a total of 3 rounds.
*This workout can be easily scaled down by completed 1 or 2 rounds vs 3.
*Plank w/hip circles – from push up plank position, drop hips, shift them to the left, raise them up high, drop and shift them to the right, drop the hips, this completes 1 rep. You’re basically making a circle with your hips. Make sure you change directions for half the reps.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*If you have a long outdoor climb, this workout can definitely be accomplished outside. You’ll just need to make sure you have a way to accomplish the pull/hang portion of each round.