Yancy Camp Workout 157

Football or other athletic field:
Run length of field & back at mile/1600m race pace, burpee to broad jump x 15, backward bear crawl back to where you started burpee to broad jump, run length of field & back, body roll x 20yd (or meters) – 10 down & back (walk off 10 steps if field isn’t marked). This completes 1 round. Continue for a total of 15 rounds but drop burpee to broad jump down one rep each round – 14/13/12/10/9/etc.
Start and finish this workout with a 10min aerobic training zone pace run and tie everything together without rest in between.

Bonus (this one should be completed on a different day):
Incline treadmill (30 or 15% depending on what type of treadmill you have access to) x 4min at easy low end aerobic training zone pace, 2min at tempo pace, burpee to pull-up x 8, and after finishing 8th reps, hang until forced to drop. Continue for a total of 9 rounds. Finish w/spear throw practice.

*Aerobic training zone pace is 75-85% of max HR.
*Tempo pace is appx 85-90% of max HR.