Yancy Camp Workout 78

15min tempo pace run.
Hand gripper x 60sec (equal reps split between both hands), farmer’s walk x 60sec, static hang x 60sec, pull-up to max reps, split squat jumps x 20, rest x 2min. Continue repeating exercises for a total of 5 rounds.
20min tempo 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.

Bonus workout:
Treadmill – 15% incline x 15min at aerobic training zone pace
Squats x 15, Pull-ups x 15, Hang for max time, Burpees x 15
15% incline x 10min – repeat exercises
15% incline x 5min – repeat exercises

*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.