Yancy Camp Workout 147

3min run at easy pace (commonly called aerobic base pace which is lower than aerobic training zone pace), 3min run at strong tempo pace (I would like to see this pace around your 2 mile/3200m run time trial pace. Continue repeating until you hit 42min.
Finish w/18min run at low end of aerobic training zone pace.
*This session can be completed on the trail, road, track, or treadmill. If using a treadmill you can do it flat or at incline or turn it on to two different sessions and do it flat one day of the week and at incline later in the week. You can also modify and complete the workout on a bike, rower, ski erg, arc trainer, or jacob’s ladder just to name a few ways to modify.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

2nd phase:
Hand gripper reps x 60sec, pull-ups x 10, hang until forced to drop, rest x 60sec, hand gripper reps x 60sec, vertical hang position pull-ups x 5, hang until forced to drop. This completes 1 round. Continue repeating but drop pull-ups down to 8/4, 6/3, 4/2, & 2/1 for remaining sets!
Finish w/burpee to toe to bar to pull-up x 5min for max reps.