Yancy Camp Workout 171

15min aerobic training zone pace run
Fartlek on the trails, road, or treadmill: 2min aerobic base pace (appx 70% max HR or blue zone if using pace wheel app), 2min lactate threshold development pace (85-90% max HR or yellow zone if using pace wheel app), this completes 1 round. Continue repeating for a total of 8 rounds.
Finish w/10min aerobic training zone pace run
Aerobic training zone pace is 75-85% max HR or green zone if using pace wheel app.

2nd phase: burpee to pull-up x 30, sandbell snatch & overhead throw x 30, plank w/hip circles x 30. This completes 1 round. Continue repeating but drop reps down to 25/20/15/10 for remaining sets.

Bonus:
400m run on track, sandbell lunges x 100m, drop sandbell, 400m run, sandbell lunges x 100m, continue repeating until sandbell has travelled 400m.