Yancy Camp Workout 141

10min aerobic training zone pace run
3min aerobic training zone pace run, tire or sled drag x 1min at tempo pace effort, continue repeating for a total of 8 rounds.
*Alternative to tire or sled drag would be lunges for max reps in 1min.
10min aerobic training zone pace run

*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.

2nd phase:
Farmer’s walk x 60sec, vertical hand position pull-ups x 5, hang until forced to drop, goblet squats using kettlebell or dumbell x 15. Continue repeating for as many rounds as possible for 15min.
*You can use a towel or the Yancy Camp Grip & Pull Strength Trainer for these pull-ups.

Bonus session:
40min run: 30min at aerobic training zone pace & finish w/10min at tempo pace.
*Don’t do this session on the same day as 141.