Yancy Camp Workout 144

15min low end aerobic training zone pace run.
30sec hill repeats x 12 at appx 95% effort w/slow shuffle jog back down for recovery
For the 3rd, 6th, 9th, & 12 rep I want you bounding for the first 1/2 of the distance then finish with run.
Finish w/15min aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*You can do this on the treadmill if needed but you’ll have to throw out the bounding sections. If on treadmill, for the break, just pop feet off to the side for 45sec.

Bonus session:
Goblet squats x 10, push-ups x 10, plank w/hip circles x 10, farmer’s walk x 30sec, sandbell box squats x 10, sandbell bent rows x 20, pull-ups x 3, toe to bar x 3, hang x 10sec, pull-ups x 2, toe to bar x 2, hang until forced to drop. This completes 1 round. Continue for a total of 7 rounds.