Yancy Camp Workout 140

M Schedule on the track, road or trail:
400m/800m/1600m/800m/1600m/800m/400m at 5k race pace w/2min recovery between each.
During each 2min recovery period complete burpees x 10.
Start and finish w/10min run at low end of aerobic training zone pace.

Bonus session: bodyweight squats x 15, burpee x 3, pull-up x 3 (as you’re completing the 3rd burpee, jump up and grab the bar and complete the 3 pull-ups), toe to bar x 3 (knee lift for modification), 360 degree body turn on the bar x 1. This completes 1 round. Continue for a total of 10 rounds.