Yancy Camp Workout 296

Warm-up with band resistance side step lunges 5 sets of 10 each side.

1st phase:
5min run or climb at low end aerobic training zone effort
5min run or climb at high end aerobic training zone effort
Continue repeating for a total of 40min

2nd phase:
Dumbbell step-ups (one in each hand) x 20
pull-up x 3, hang x 20sec
Continue repeating for a total of 5 rounds.

3rd phase
Finish w/20 additional minutes of 5min run or climb at low end / 5min run or climb at high end.

*If needed, you can modify the run/climb with some other form of aerobic training.
*Aerobic training zone effort is appx 70-80% of max HR (for low end hang around 70% and for high end hang around 80%)
*Try to go unbroken on 2nd phase and if possible, tie all 3 phases together without break.
*If needed, you can modify the pull-up/hang portion and use the lat pulldown machine in your gym or you can do assisted pull-ups w/hang.