Yancy Camp Workout 152

3min aerobic training zone pace run, heavy bucket (or dumbbell in each hand) step ups x 10, pull-ups x 4, hang x 20sec, burpees x 5, vertical hand position pull-ups x 3, hang until forced to drop. This completes 1 round. Continue for a total of 10 rounds.
Start and finish this session with a 10min low end aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, appx marathon race pace.

Bonus (exactly how Rose saw it):
Body roll x 40yd or 40meters, run x 1min at strong aerobic training zone pace, this completes 1 round. Continue repeating for a total of 6 rounds. Bucket step ups x 20, burpees x 10, continue repeating 18/9, 16/8, 14/7, 12/6, 10/5. Pull-up x 2, hang until forced to drop (track hang time), bodyweight squats x 20, repeat pull-up x 2, hang until forced to drop (track hang time, bodyweight squats x 20, continue repeating for as many rounds as necessary until your total hang time reaches 10min.