Yancy Camp Workout 241

Fartlek:
3min easy effort
2min aerobic training zone effort
1min tempo effort
Continue repeating for a total of 6 rounds.

2nd phase:
6min run at low end aerobic training zone effort
10/100 for max reps
Burpees x 10
Bar hang w/hand release hip slaps x 20.
This completes 1 round.
Continue for a total of 5 rounds.

Optional:
Finish with 20min low end aerobic training zone effort run
*If you add this optional piece, make sure you tie on to the end of 2nd phase without break if possible to extend your aerobic training time without drop in HR.