Yancy Camp Workout 194

This workout has you bookending the strength training with tempo runs so you go in with a high HR and then the goal is to hit the tempo pace immediately after.

10min run: 2min tempo pace, 6min aerobic training zone pace, 2min tempo pace
Sandbell squats x 30
Burpees x 20
Pull-ups x 10 – hang until forced to drop after completing 10th pull-up
This completes 1 round. Continue repeating for a total of 5 rounds.

*Aerobic training zone pace is appx 75-85% of max HR
*Tempo pace is appx 85-90% of max HR

Bonus:
15% x 30min at aerobic training zone pace