Yancy Camp Workout 130

30min aerobic training zone pace run.
2nd phase on Football field (start immediately after 30min run):
Run 100yd (goal line to goal line), bwd bear crawl x 10yd (goal line to 10yd line), run back to original start (90yd run), run 90yd (opposing 10yd line), bwd bear crawl to 20yd line, run back to original start (80yd run), run to 20yd line (80yd run), bwd bear crawl to the 30yd line, run back to original start (70yd run), continue this process until you finish the entire length of the field which would have you finishing with a 10yd bwd bear crawl from the 10yd line to the original starting goal line. *This will equal 1,000yd of running and 100yd of bwd bear crawl.
The moment you finish:
pull-ups x 10, push-ups x 10, burpees x 10, repeat 8/8/8, 6/6/6, 4/4/4, 2/2/2. This completes 1 round of 2nd phase. Continue for 1 additional round.
Finish w/20min aerobic training zone pace run.
*Strong tempo pace for the field run/crawl portion of the workout (it should hurt).

*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.