Yancy Camp Workout 308

Brick:
Cycle x 30min at tempo effort (A combo of cycling and rowing is fine but make sure you tie it together tight without breaks during the transition)
Run (trail if possible) or incline (15-30% range) on the treadmill x 30min at aerobic training zone effort

*Tempo effort is appx 80-90% of max HR
*Aerobic training zone effor is appx 70-80% of max HR

4min Tabata on the track, trail, road, or treadmill:
10sec brisk walk, 20sec run at 95+% effort, continue until you hit 4min mark
Burpee to broad jump x 6
Push-ups x 10
Plank w/hip drives x 6 (from plank position, drive feet up to the outside of your hands and then back to plank position – this equals 1 rep)
Easy pace run x 1min
This completes 1 round. Continue repeating for a total of 5 rounds.

Bonus:
Pull-ups x 2
Hand position changes on the bar x 8 movements
Hang on bar until forced to drop or until you reach 1min.
Rest x 1min
Continue repeating for a total of 6 rounds.