Yancy Camp Workout 149

3min tempo run, vertical hand position pull-ups x 3 (using a towel, tricep pushdown attachment thrown over a bar, my grip & pull strength trainer, or something similar), hang until forced to drop, bucket or dumbbell step ups x 10. This completes 1 round. Continue repeating for a total of 10 rounds.
Start & finish with 10min low end aerobic training zone pace run.
2nd phase: 2min low end aerobic training zone pace run, body roll x 1min, continue repeating for a total of 6 rounds.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, appx marathon race pace.
*Tempo pace is appx 85-90% of max HR, or if going by feel, appx 30sec per mile/1600m slower than your current 2 mile/3200m time trial you have logged.