Yancy Camp Workout 310

1st phase:
15min run at low end aerobic training zone effort and transition right in to 2nd phase (indoor or outdoor version)

2nd phase:
3min run at tempo effort
15% incline x 150′ elevation gain at tempo effort
15% incline x 100′ elevation gain w/sandbell, sandbag, or other weight, at tempo effort.
Burpee to squat jump x 5 w/side to side hip roll x 10 during the down phase of each burpee.
Farmer’s carry x 30sec
Pull-ups x 4 to bar hang x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds.

Finish w/20min run at low end aerobic training zone effort.

Outside version:
If possible utilize a hill/mountain that allows you to climb and carry for appx 2min at tempo effort.
*The downhill portions will add time to this workout.
If you don’t have a hill/mountain, I want you replacing the the 15% incline x 150′ with a 2min extension on to the tempo run and replacing the 15% incline x 100 carry w/weighted step-ups x 50.

*There is side to side hip roll video in your OCR Instructional video library.
*Aerobic training zone is appx 70-80% of max HR (hang around 70-75% for the 1st phase and finish runs.
*Tempo effort is appx 80-90% of max HR

Bonus:
1st phase:
Start timer
Pull-ups x 3 to bar hang until forced to drop.
Rest x 30sec
Continue repeating until you have completed a total of 5min on the bar.

2nd phase:
Start timer
Vertical hand position pull-ups x 2 (using a towel or any other method of vertical hand position) to bar hang until forced to drop.
Rest x 30sec
Continue repeating until you have completed a total of 3min on the bar.

*Keep track of how many rounds it takes you to completes each bonus phase. Over time, many will get to where they can complete each phase in 1 round.