Yancy Camp Workout 79

Treadmill 15% incline – 30sec high tempo, 30sec rest, continue for a total of 15min, burpee x 2 to pull-up x 2, x 3minutes, 15% 30/30 x 10min, burpee x 2 to pull-up x 2 x 2min, 15% 30/30 x 5min, burpee x 2 to pull-up x 2 x 2min. Finish w/15min tempo run (no incline)
*During the 30sec recovery time, just pop your feet off the side of the treadmill.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*For the 30sec high tempo portion of the workout, the pace should be fast enough that you’re getting uncomfortable near the end of the 30sec. Not on the first couple reps but the rest shouldn’t feel easy!
*Use strict burpee and pull-up form.
*This workout can be performed outside using a hill or portion of hill it takes 30sec to run up. The recovery time will be a little longer during the jog down but this is fine. Your HR will stay a little higher than the 30sec recovery on the treadmill.