Yancy Camp Workout 142

4min low end aerobic training zone pace run, 2min tempo pace run, 1min high tempo pace run.
This completes 1 round. Continue for a total of 7 rounds.
Remember to scale down if needed.
*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: Pull-ups x 3, toe to bar x 3, hang x 20sec, burpees x 10, continue repeating but drop burpees down to 9/8/7/6/5/4/3/2/1 for remaining 9 sets.

This week is re-test week. If you signed up before January 1, 2016, I’d like for you to re-test early this week. If you haven’t already, make sure you log your initial test results in your online account log. After retesting this week, make sure you log your new results so you can compare. Also, make sure you complete the two running portions (3200m/2 mile time trial & 15% incline x 15min for max distance) on separate days. Shoot me a message if you have any questions.