Yancy Camp Workout 182

10min aerobic training zone pace run
300yd shuttle Every 3 minutes on the minute (E3MOM) x 8:
Start timer – run 25yd, touch line, turn and run back, continue repeating down and back for a total of 6 (300yd total). This completes 1.
Keep timer running, the moment the timer hits 3min, repeat and continue repeating every 3min mark until you’ve completes a total of 8.
Finish w/30min aerobic training zone pace run
*Aerobic training zone pace is 75-85% of max HR.
*A marked field will work great for this workout or you can walk of 25yd (appx 25 steps)

Bonus:
15 or 30% incline x 4min at tempo effort, pull-up x 1, hang x 10sec, continue until forced to drop, burpees x 10, elbow plank w/hip side to side hip rolls x 30. This completes 1 round. Continue repeating for a total of 6 rounds.
*Tempo is 85-90% of max HR
*pull/hang can be replaced with lat pulldown and bar hold.