Yancy Camp Workout 180

There are different options for completing this workout
Fartlek on the treadmill at 15% or 30% incline (depending on how high your treadmill goes:
3min easy aerobic base pace, 3min aerobic training zone pace, 3min strong tempo pace, continue for a total of 3 rounds.
Kettlebell swings x 20
Plank w/hip circles x 20
Burpees x 20
Pull-ups x 10, hang until forced to drop. *Modify by doing lat pulldowns if needed
Continue repeating 18/18/18/9, 16/16/16/8, 14/14/14/7, 12/12/12/6, 10/10/10/5
Finish with 2 more rounds of 9min fartlek as listed above.

*Outdoor option would be completing the same 9min Farlek rounds on the trail or road and include as much climbing as possible.
*Aerobic base pace is a pace below aerobic training zone and one you could maintain for a long period of time.
*Aerobic training zone pace is 75-85% of max HR (try and stay arond 80% for this session)
*Tempo zone if 85-90% of max HR.

Bonus: Complete the Yancy Camp 10/100 challenge every day for the remainder of June. If you’re unable to get passed a few reps, a great way to improve in this area is to use the lat pulldown machine at your gym. Load it up with adequate weight so you can make it to 10/100 but where it’s definitely challenging.
*Look between workouts 166 & 167 if you need instructions.