Yancy Camp Workout 345

Rock-n-Roll Team! 345 is going to be a good one. The season is in full swing and I love seeing all the awesome results on social media. Stay consistent and here’s to crushing it out on course throughout the remainder of 2017!

Phase 1 (Indoor or Outdoor):
15% incline on treadmill x 60min – 7min at aerobic training zone effort (zone 3), 3min at slightly above threshold. Continue repeating until you reach 60min.
Run (trail if possible) x 60min – same 7min/3min as listed above

Phase 2:
Elbow plank w/side to side hip roll x 10 (see video)
Weighted lunges x 10
Burpee to one arm dumbbell or sandbell snatch x 10 – switch arm each rep (see video)
Pull-up x 1 to hand position change x 10 to hip slap x 4 to hang x 30sec (see video)
This completes 1 round, continue repeating for a total of 8 rounds.

Bonus:
Concept 2 Rower at sub 2min/500m pace for as long as possible or until you reach 3000m.
Example – At 500m mark if you’re 1:59 or faster you’ll continue. At 1000m mark if you’re 3:59 or faster you’ll continue, etc.