Yancy Camp Workout 27

10min aerobic training zone pace run, Treadmill 15% x 8min at aerobic training zone pace, 15% x 8min w/sandbag or sandbell, 15% x 6min, 15% x 6min w/sandbag or sandbell, 15% x 4min, 15% x 4min w/sandbag or sandbell. Attempt to tie everything together without breaks.
*Aerobic training zone pace is appx 75-85% of max HR.
*If you have an outdoor area that allows you to do the climbing repeats listed above, you can definitely take this workout outdoors.
2nd phase: Row x 500m, lat pulldowns x 10, pull-up x 1, 10sec hang until forced to drop. Continue second phase for a total of 5 rounds