Yancy Camp Workout 316

316 can be completed inside our outside.

Inside:
5min run at low end aerobic training zone effort
Burpees x 10
Side to side squat jump w/sandbell or kettlebell row x 20
Push-ups x 10
Mountain climbers x 20
5min run at tempo effort
Repeat exercises
15% incline x 5min at low end aerobic training zone effort
Repeat exercises
15% incline x 5min at tempo effort
Repeat exercises
This completes 1 round. Continue repeating for a total of 2 rounds (total of 40min of running/climbing)
*Make sure you tie everything together without breaks during the transitions

Finish w/15% incline x 20min at low end aerobic training zone effort.

Outdoor version:
Everything is the same except you’ll complete the runs on the trail, road, or track (trail preferred if possible) and included as much elevation change as possible.

*Aerobic training zone effort is appx 70-80% of max HR (stay around 70-75% for the low end portions)
*Tempo effort is appx 80-90% of max HR

Bonus:
Heavy farmer’s walk x 1min
Burpees x 10 (to increase HR)
Pull-up x 1 to toe to bar (or knee lift if unable to do T2B) to hand position changes x 10 to hang until forced to drop (track the amount of time you’re able to hang until forced to drop)
This completes 1 round. Continue until you have completed a total of 4min of hang time.
*Don’t exceed 6 rounds – if you haven’t reached a total of 4min of hang time by the end of 6 rounds, stop and record your total hang time.
*This is a good workout/bonus to bookmark and come back to periodically. If you’re unable to complete the 4min of total hang time in 6 rounds, you’ll eventually get there! If you’re able to complete 4min in 6 rounds or less, continue doing this bonus once a week and you’ll find yourself being able to complete 4min in fewer rounds. Enjoy!!