Yancy Camp Workout 1599

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

Treadmill at no 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/10min at easy zone 2 effort

Dual dumbbell or RAM ground to overhead x 20
Dual dumbbell or RAM walking lunge x 20
Dual dumbbell or RAM burpee x 20
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 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 20cal 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 for a total of 5 rounds.