Yancy Camp Workout 185

20min aerobic training zone pace run for warm-up

2min tempo run (1min out & 1min back)
bucket, sandbell, or dumbbell (one in each hand) step-ups x 20 (bucket is preferred)
2min tempo run
pull-ups x 4, hang x 10sec, pull-up x 3, hang x 10sec, pull-up x 2, hang x 10sec, pull-up x 1, hang x 10sec
2min tempo run
split squat jumps x 20
2min tempo run
push-ups x 20
12min aerobic training zone pace run
This completes 1 round. Continue for a total of 3 rounds

Bonus:
1600m/mile at strong tempo pace
Thrusters x 20
Pull-ups x 20
Plank w/hip circles x 20
Dumbbell dead lift to high pull x 20
Push-ups x 20
This completes 1 round. Continue repeating but drop reps down to 16/12/8 for sets 2-4.

*Aerobic training zone pace is appx 75-85% of max HR
*Tempo pace is appx 85-90% of max HR