Yancy Camp Workout 161

There are several ways to complete this workout. Either way, have a great day of training and enjoy every moment. It’s a great day to be alive team. Smile big and drop the hammer:

We need a hill in the 10-20% incline range that’s long enough that will allow you to complete 30sec running repeats.
Up x 30sec at strong tempo pace (around 90% effort), slow shuffle jog down, continue repeating for a total of 15 reps. Every 3rd rep (3, 6, 9, 12, & 15) I want you to bound for the first 10sec then finish the last 20sec running.
Start and finish this session with a 10min aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR (if use pacewheel app – green zone).
2nd phase: Start timer – 30sec bar hang, 30sec rest, continue until you hit 12min. If possible during 30sec hang, I want you completing toe to bar, pull-up, toe to bar, pull-up
*Modification would be to use the lat pulldown machine loaded with almost as much weight as you can pull down and hold for 30sec. During the 30sec period, complete pulldowns x 2.

2nd way to tackle this session: 15% incline on a treadmill – 30sec up at same pace listed above, pop feet off to the side x 30sec, continue repeating. ***Don’t attempt the bounds on the treadmill***

Bonus:
Fwd bear crawl x 10yd or meters, bwd bear crawl x 10yd or meters, burpees x 5, run x 200yd or meters. This completes 1 round. Continue for a total of 16 rounds.