Yancy Camp Workout 72

30sec aerobic training zone pace, 20sec tempo pace, 10sec sprint x 10min
Push-ups x 10, mountain climbers x 10, plank w/hip circles x 10, split squat jumps x 10, burpees x 10 – complete all at high intensity pace without break (don’t sacrifice good form)
This completes 1 round. Continue repeating for a total of 6 rounds.
*If possible, try to tie everything together without rest periods.
*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:
Pull-ups x 6 & static hang until forced to drop
Pull-up x 5 & static hang until forced to drop
Continue repeating 4/3/2/1 & log total time on the bar each set
Rest 90sec between sets
*If unable to complete pull-ups, do as many as possible before starting static hang.