Yancy Camp Workout 1596

Warm-up
Run x 5min at easy zone 2 effort

Treadmill at 15% incline x 10sec at strong zone 4 effort (almost zone 5)
Rest (feet off to the side) x 50sec
Continue repeating:
15sec/45sec
20/40
25/35
30/30
35/25
40/20
45/15
50/10
This completes 1 round. Continue repeating for a total of 4 rounds (36min)

Finish w/10% x 10min at easy zone 2 effort

Weighted walking lunge x 20
Weighted burpee x 20
Continue repeating dropping reps down to 18/16/14/12/10 for remaining5 rounds.

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

Air bike x 25cal at max effort
Pull-up x 2 to hand position change x 20 to pull-up x 2 to static hang x 15sec
Continue repeating dropping cals down to 20/15/10 for remaining 3 rounds.