Yancy Camp Workout 178

3min aerobic training zone pace run, 1min weighted lunges, continue repeating for a total of 3 rounds, burpee to pull-ups x 10, after 10th, hang until forced to drop. This completes 1 full round. Continue repeating for a total of 5 rounds.
*Don’t forget this can be easily scaled down by reducing the number of rounds.
*ATZ pace is 75-85% of max HR
*One of the key goals with workouts like this is quickly settling in to an efficient running pace after taxiing the legs in a way similar to heavy uphill carries in a race.

Bonus:
Farmer’s walk x 30sec, start timer, pull-up x 1, hang until timer hits 10sec, continue repeating until forced to drop. This completes 1 round. Continue for a total of 10 rounds.