Yancy Camp Workout 394

60min run at low end aerobic effort.
Every 5min mark complete the following:
Burpees w/broad jump x 6 (100% effort and all tied together without break in between reps). *The goal here is to disturb the smooth running effort and force you to work on lowering the HR and finding the smooth running mechanics asap after the 6 reps.
*If doing this indoors, you can alternate back and forth between 0% & 15% incline.

2nd phase:
Heavy farmer’s walk x 20sec.
One arm dumbbell snatch x 10 (5 each side – switching hands each rep).
Pull-up x 1 to toe to bar x 2 to hip slaps x 4 to hand position change x 8 to pull-up x 1 to hang x 20sec.
Continue repeating for a total of 10min – getting in as many rounds as possible.