Yancy Camp Workout 89

Fartlek:
48min aerobic training zone pace run. Every 3min I want you to sprint for 8-10sec but make sure you do not exceed 10sec.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast

2nd phase:
Burpee to pull-up x 60sec for max reps
Sandbell box squats x 30sec
Sandbell bent rows x 30sec
Pull-ups x 1, hang x 10sec, continue until forced to drop
Sandbell thrusters x 30sec
*This completes 1 round. Continue repeating for a total of 6 rounds.