Yancy Camp Workout 118

51min aerobic training zone pace run. Every 3min mark I want you to sprint for 10sec. *Make sure you do not exceed 10sec.
2nd phase: burpee to pull-up x 1min, 20sec rest, burpee to pull-up x 1min, 40sec rest, burpee to pull-up x 1min, 60sec rest, burpee to pull-up x 1min, 80sec rest, burpee to pull-up x 1min, 100 sec rest, burpee to pull-up x 1min, 120sec rest. The goal is to continue completing as many as you did in the first set throughout the remaining sets.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

Bonus workout:
Grip/pull challenge using my mobile grip & pull strength trainer, or a towel or rope you can drape over a bar or limb:
Pull up x 6, hang until forced to drop, burpees x 10, pipe bomb pull-ups x 3, hang until forced to drop, burpees x 10, pull-ups x 5, hang until forced to drop, burpees x 10, pipe bomb pull-ups x 2, hang until forced to drop, burpees x 10, pull-ups x 4, hang until forced to drop, burpees x 10, pipe bomb pull-up x 1, hang until forced to drop, burpees x 10. *If possible, get someone to time you doing this session. The goal is for you to hang longer than the time it takes to do the pull-ups and burpees. For example, when you’re doing pull-ups or burpees, one clock is running and when you’re hanging, another clock is running. We want the total hang time to be larger than the total time it takes to complete all the pull-ups and burpees. *If hang time is longer your score will be negative :35 seconds (for example). Take note of scores.