Yancy Camp Workout 67

Fartlek training:
60 sec at high end tempo pace, 60sec shuffle jog recovery, 60sec high end tempo pace, 50sec shuffle jog recovery, continue repeating but drop recovery shuffle jog to 40/30/20/10/20/30/40/50/60/50/40/30/20/10sec for remaining reps.
*Pace should feel fast and right around your one mile race pace.

Bonus workout:
Bar hang x 60sec (if possible, transition back and forth between one arm hangs for the first 20sec), pull-up x 1 at the end of 60sec, rest x 45sec
Continue repeating but drop hang time to 50/40/30/20/10sec for remaining sets.
Finish with bar hang x max duration until forced to drop.