Yancy Camp Workout 231

6min low end aerobic training zone effort run
3min aerobic training zone effort run
1min high tempo effort run
Kettlebell swings x 20
Pull-ups x 2, hang x 20sec, pull-ups x 2, hang x 20sec
Burpees x 10
Pull-up x 1, hang x 10sec, pull-up x 1, hang x 10sec
Elbow plank w/side to side hip rolls x 20
This completes 1 round.
Continue for a total of 5 rounds.

Bonus:
15%, 30%, or 40% x 60min at low end aerobic training zone effort.