Yancy Camp Workout 117

48min aerobic training zone pace run. Every 3min mark I want you to sprint for 10sec. *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:
Hand gripper reps x 60sec (split reps equal between each hand), pull-ups x 10, hang until forced to drop, hand gripper reps x 60sec, pull-ups x 8, hang until forced to drop, continue repeating but dropping pull-up reps down to 6/4/2 for remaining 3 sets.