Yancy Camp Workout 179

10min aerobic training zone pace warm-up run
Tempo pace run x 1min (30sec out & back for each 1min run)
Bucket step-ups x 10
Tempo pace run x 1min
Pull-up x 5, hang x 20sec, pull-up x 1
Tempo pace run x 1min
Sandbell snatch & throw x 10 (modification should be dumbbell or kettlebell dead lift to high pull – 5 each side)
Tempo pace run x 1min
Burpees x 10
Tempo pace run x 1min
Split squats jumps x 10
Tempo pace run x 1min
Push-ups x 20
This completes 1 round. Continue repeating for a total of 5 rounds.
Finish w/10min aerobic training zone pace run.
*aerobic training zone pace is 75-85% of max HR or if going by pace wheel app – green zone.
*tempo pace is 85-90% of max HR or if going by pace wheel app – yellow zone.

2nd phase:
burpee to pull-up and after every 5th rep, hang until forced to drop. Continue repeating until you complete 40 reps.

Bonus:
30min at 15% or 30% incline on the treadmill at high end aerobic training zone pace.