Yancy Camp Workout 173

There are two ways to complete the running portion of this Tabata workout:
1) 30% or 15% incline on the treadmill: Get treadmill up to desired speed. Once up to desired speed, 10sec w/feet off to the side, 20sec run, 10sec w/feet off to the side, 20sec run, continue repeating until you hit 4min mark
2) The next option can be completed on the track, road, or trail: 10sec brisk walk, 20sec run, 10sec brisk walk, 20sec run, continue until you hit 4min mark.

No matter what option you choose, follow each running 4min Tabata with these exercises (in this order) *They should be completed as a 4min Tabata as well:
Farmer’s walk
Bar hang
Split squat jumps
Plank w/hip circles
Farmer’s walk
Bar hang

It’ll flow like this: Climbing/running Tabata, farmer’s walk Tabata, climbing/running Tabata, bar hang tabata, climbing/running Tabata, split squat jumps tabata, climbing/running Tabata, plank w/hip circles Tabata, climbing/running Tabata, farmer’s walk Tabata, climbing/running Tabata, bar hang Tabata.

The pace for the 20sec portion of the climbing/running Tabata’s should be 95% effort for as long as possible for each 4min Tabata. Gauge your 95% effort off of sound running mechanics. If you’re fighting sound form to hold a certain pace, it’s too fast.

Start and finish this workout with a 10min low end aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR or green zone if using pace wheel app.

Bonus:
Burpee to pull-up x 50 for time