Yancy Camp Workout 58

M Schedule Track Session w/obstacles: 400m, body roll x 40yd & burpees x 10, 800m, bwd bear crawl x 40yd & burpees x 10, 1200m, broad jump x 40yd & burpees x 10, 800m, burpee w/broad jump x 40yd, 1200m, broad jump x 40yd & burpees x 10, 800m, bwd bear crawl x 40yd & burpees x 10, 400m, body roll x 40yd & burpees x 10. High end of tempo pace for the running reps.
Finish with a 30min aerobic training zone pace run.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.

Bonus Workout:
Hand gripper back and forth each hand x 10sec for max reps x 2min, pull-up x 2, 20sec hang, pull-up x 1, hang until forced to drop, farmer’s walk x 60sec, alternating one arm hang (quick back and forth one arm hang transitions) x max reps until forced to drop. This completes 1 round. Continue for a total of 4 rounds.