Yancy Camp Workout 96

200m on the track, rest x 30sec, continue for a total of 10 reps. Fast pace but controlled enough to where you can hold a smooth fast pace without being completely wrecked by the end of the 200m. Finish w/15min 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.

2nd phase: Pull-ups x max reps, plank w/hip circles x 20, pull-up x 1, hang until forced to drop, sandbell or barbell box squats x 20. This completes 1 round. Continue repeating for a total of 5 rounds.