Yancy Camp Workout 77

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 adjust 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. 2nd phase: 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.