Yancy Camp Workout 1576

Run x 5min at easy zone 2 effort

The session:
10% incline x 35sec at zone 4 effort
25sec rest (pop feet off to the side)
This completes 1 round
Continue repeating for a total 30min

Finish with 10% incline x 15min run at zone 2 effort. *This will be a brisk walk for most.

Row x 500m at max effort
Dual dumbbell or RAM burpee x 20 at max effort
Rest x 2min
Continue repeating dropping down to 400m/16, 300m/12, 200m/8, 100m/4

Pull-up to hand position change x 20 to static hold until reaching 30sec
Rest x 30sec
Continue repeating for a total of 6 rounds.