Yancy Camp Workout 169

5min run: 4min at aerobic training zone pace and finish w/1min at tempo pace.
The moment you hit 5min mark complete the following:
Burpee w/broad jump x 5 (strict form on burpee and broad jump), power skip x 10sec, plank w/hip circles x 10.
Continue repeating for a total of 10 rounds (50min of running + exercise time)
*Aerobic training zone pace is 75-85% of max HR
*Tempo pace is appx 85-90% of max HR

Bonus:
30% or 15% incline x 45min at aerobic training zone effort
Download the Interval tTimer app on you phone and set the high and low interval to 10sec.
Start timer and immediately jump up to bar and complete pull-up x 1, hang until buzzer sounds, continue repeating until forced to drop, rest x 1min, continue repeating for a total of 5 sets.
Track total number completed in 5 sets.
*A rep isn’t considered complete unless you finish the full 10sec hang after the pull-up.