Yancy Camp Workout 138

6min aerobic training zone pace run
Split squat jumps x 10
Burpee to pull-ups x 10
4min tempo pace run
Repeat exercises
Continue repeating for a total of 10 rounds.

2nd phase:
Sandbell bent rows x 30, sandbell box squats x 30
Continue repeating 28/28, 26/26/, 24/24/, 22/22, 20/20, 18/18, 16/16/, 14/14/, 12/12, 10/10

Bonus:
Treadmill at max incline x 60min:
8min at aerobic training zone pace
2min at empo pace
Continue until you hit 60min

*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.