Yancy Camp Workout 81

15min tempo pace run. Immediately transition to:
Hand gripper x 60sec (equal reps split between hands), farmer’s walk x 60sec, static hang x 60sec (or until forced to drop if you can’t hang for 60sec), alternating V-ups x 20, pull-up to max reps, split squat jumps x 20, rest x 2min. Continue repeating exercises for a total of 5 rounds at a fast pace.
Finish with 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:
A 100yd Football field or similar length grass field will be used for this workout.
100yd run at a high tempo pace (as if racing 800m run) – body roll x 20yd (10yd down & back)
100yd run – burpee to broad jump x 20yd
200yd run – bwd bear crawl x 20yd
200yd run – push-ups x 20
300yd run – fwd bear crawl x 20yd
*This completes 1 round. Continue repeating for a total of 5 rounds.