Yancy Camp Workout 317

As always, I’ll give you an indoor and outdoor version:

Bike x 12min at tempo effort (can be switched to run if needed)

Run x 4min at aerobic training zone effort
15% incline x 2min at aerobic training zone effort
15% incline x 2min w/carry (sandbell, sandbag, bucket, or other weight implement) at aerobic training zone effort
Burpees x 1min for max reps
Row x 1min for max distance
Repeat 4min/2min/2min
Pull-ups x 3 to toe to bar x 3 to hang until you hit 1min mark
Row x 1min for max distance
Repeat 4min/2min/2min
Weighted step-ups x 1min for max reps (full hip/knee extension)
Row x 1min for max distance
Repeat 4min/2min/2min
Lunges w/dumbbell farmer’s carry x 1min
Row x 1min for max distance

Finish w/12min run at tempo effort

Outdoor version:
You simply include as much elevation change as possible in the two 2min sections and replace the rowing sections with burpee to pull-up x 1min for max reps.

*Aerobic training zone effort is appx 70-80% of max HR.
*Tempo effors is appx 80-90% of max HR.

Bonus:
Body roll (grass or turf) x 30sec
Sandbell, kettlebell, or dumbbell rows (preferably sandbell – see video in library) x 20
Bar hang until almost forced to drop – complete 4 hand position changes before dropping (even if able to, don’t exceep 1min of total hang time).
This completes 1 round of the Bonus. Continue repeating for a total of 8 rounds.