Yancy Camp Workout 158

7min aerobic training zone pace run, incline treadmill x 5min at tempo pace at 15% or 30% incline (depending on how high your treadmill goes), this completes 1 round. Continue repeating for a total of 6 rounds.
*If completing this workout outdoors, replace the incline treadmill portion with lunges x 30sec, bodyweight squats x 30sec, and continue repeating until you hit 3min
*Don’t forget to scale down sessions like this if needed (5, 4, or 3 rounds for example).
2nd phase: Start timer, bar hand until forced to drop, stop timer the moment you drop, rest x 30sec, start timer, bar hand until forced to drop, stop timer the moment you drop, continue repeating this process until you’ve completed 10min of total hang time. The goal is to hit 10min in the fewest hang reps as possible.

Bonus:
200m at 800m race pace x 6 w/3min recovery.
Burpee to broad jump x 30, run x 2min, burpee to broad jump x 25, run x 2min, burpee to broad jump x 20, run x 2min, burpee to broad jump x 15, run x 2min, burpee to broad jump x 10, run x 2min.

*Aerobic training zone pace is 75-85% of max HR (green zone if using pacewheel app).
*Tempo pace is appx 85-90% of max HR.