Yancy Camp Workout 110

15min aerobic training zone pace run.

400m run at tempo pace, skip x 50m.
Continue for a total of 8 rounds.
*Don’t just go through the motions with the skipping. The goal with every skip is to elevate off the ground with strong hip/knee/ankle extension.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*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:
Farmer’s walk x 1min, pull-up x 1, one arm hang until forced to drop, burpees x 5, pull-up x 1, one arm hang (opposite arm) until forced to drop. This completes 1 round. Continue for a total of 6 rounds.