Yancy Camp Workout 314

2min tempo run
4min low end aerobic training zone effort run
2min tempo run
Side to side squat jump w/sandbell or kettlebell row x 20
Pull-up x 2 followed by hand change position x 20

Continue repeating the 2min/4min/2min run process for a total of 5 rounds but change the exercises to the following for rounds 2-5.
Round 2: Bodyweight step-ups x 40
10/100 until forced to drop (not to exceed 10), burpees x 10, 10/100 again until forced to drop (not to exceed 10) – see video if you’re unaware how to do 10/100.
Round 3: Elbow plank w/side to side hip roll x 20, backward bear crawl x 10sec, plank w/hip circles x 20, fwd bear crawl x 10sec, elbow plank w/side to side hip roll x 20
Round 4: Weighted step-ups x 30, pull-up x 2 followed by hand change position x 20
Round 5: Farmer’s walk x 2min, burpee to one arm dumbell snatch x 10 (each side), bar hang x 2min (if forced to drop before 2min mark, do burpees x 5 then get back on bar – continue repeating until you’re able to reach a total of 2min hang time.

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

We’re going to start sharpening up our ability to body roll fast without getting dizzy. There are two types of obstacles on most courses where huge chunks of time can be won or lost – heavy carries and barbed wire/low crawl. Developing the ability to roll fast for sustained periods of time can be a big game change out on course.
Bonus:
Body roll x 20yd (or appx 20yd if not on a marked field).
If on a marked 100yd field, following 20yd roll you’ll run 180yd (down to the opposite goal line and then back 100yd for round 2 of rolling/running.
Continue repeating for a total of 10 rounds without rest.
*Make sure you swap body position every round.
*If you don’t have access to a marked field, just approximate your rolling and running distance.