Yancy Camp Workout 204

Weighted lunges x 50
Tempo run x 2min
Burpees x 30
Tempo run x 2min
Pull-up to toe to bar to 10sec hang, burpees x 3, repeat x 5
Tempo run x 2min
One arm sandbell or dumbbell clean to squat x 30 (10 each side)
Tempo run x 2min
30min aerobic training zone pace run
Repeat everything listed before the 30min run.

*Tempo pace is appx 85-90% of max HR
*Aerobic training zone pace is appx 75-85% of max HR (for the 30min section stay in the 75-80% zone)

*My mobile grip & pull strength trainer works great for performing outdoor grip/pull work. You can find it in the “shop” at YancyCamp.com. You can also use a towel or rope draped over a tree limb. A modification if you’re unable to perform the pull-up unassisted would be to perform an assisted pull-up by having your feet touching the ground so you can assist the pull by jumping off the ground. You can modify the toe to bar by just doing a knee lift.

Bonus:
Uphill carry x 60sec x 10 at 95% effort
You can use a sandbell, sandbag, log, etc.
Easy controlled pace coming down.