Yancy Camp Workout 1618

Run x 5min at easy zone 2 effort

The session:
10% incline x 15sec at zone 4 effort
Rest x 15sec (pop feet off to the side)
Continue repeating for a total of 8min
10% incline x 20sec at zone 4 effort
Rest x 20sec
Continue repeating for a total of 9min
10% incline x 30sec at zone 4 effort
Rest x 30sec
10% incline x 45sec at zone 4 effort
Rest x 45sec
10% incline x 1min at zone 4 effort
Rest x 1min
10% incline x 1:15min at zone 4 effort
Rest x 1:15min
Continue repeating for a total of 4 rounds

Finish with 10% x 10min at zone 2 effort

Row x 350m at max effort followed by 150m at easy zone 2 effort – continue repeating for a total of 2000m
Ski x 350m at max effort followed by 150m at easy zone 2 effort – continue repeating for a total of 2000m
Air Bike x 11cal at max effort followed by 4cal at easy zone 2 effort
Continue repeating for a total of 150cals

Burpee to pull-up x 7min for max reps
At the end of every 5th burpee to pull-up static hang x 10sec