Yancy Camp Workout 362

Phase 1:
Treadmill:
2min at aerobic effort
1min above threshold
Continue repeating for a total of 30min
*It may take you 1 or 2 2min/1min rounds to figure out where you should be but make sure you document (write them down or save them in your phone) the mph you settle in to and use for the 2min & 1min sections.
*If you wear a HR monitor, I also want you to document your average HR for this 30min effort.

2nd phase: (start within 1min after finishing phase 1):
15% incline x 15min at tempo effort

3rd phase:
One arm dumbbell snatch x 10 (5 each side – switching hands each rep)
Burpees x 10
Pull-ups x 10
After last pull-up – bar hang x 30sec
This completes 1 round.
Continue repeating but drop reps down to 9/8/7/6/5/4 for remaining 6 sets.

Bonus:
Complete Phase 1 at 15% incline. Other than doing it at 15% vs flat, you’ll do everything else the exact same. *Make sure you document your 2min & 1min mph and your average HR for the effort.