Yancy Camp Workout 357

We’ve added two new challenges to the challenge board.
For many out there, it’s time to start sharpening up for Spartan WC’s, OCRWC, WTM, and other big A races. We’ll have two options for 357:

15% incline x 10min at tempo effort
Weighted box squat jumps x 20
Bar hand position change for max reps (not to exceed 1min)
Weighted box step-ups x 20
Pull-up x 1 to hip slaps x 2 – continue repeating for max reps (not to exceed 1min)
This completes 1 round. Continue repeating for a total of 6 rounds.
*For rounds 3 & 6 we’re carrying a sandbell, sandbag, bucket, or other weight implement.

*Tempo effort is appx 80-85% of max HR
*This is a big workout. Scale it down to 5, 4, or 3 rounds if necessary.

Outside version:
Running (to include as much elevation gain as possible) x 10min
Weighted squat jumps x 20 (using rock, log, or other weight implement)
Weighted step-ups x 20
This completes 1 round. Continue repeating for a total of 6 rounds.
If you don’t have access to an outside area that allows you to work in the upper body strength training sessions, make sure you get them in as described below (after you complete the six outdoor rounds):

Bar hang position change for max reps (not to exceed 1min)
Pull-up x 1 to hip slaps x 2 – continue repeating for max reps (not to exceed 1min)
Rest x 1min
Continue repeating for a total of 6 rounds.