Yancy Camp Workout 286

Several options for this one today:

Option 1 (inside)
Run x 4.5min at low end aerobic training zone effort
Run x 2.5min at strong tempo effort
Bucket or sandbell step-ups x 20
Pull-ups x 10 followed by 30sec bar hang (first 3 pull-ups done from towel or other device that allows for a vertical hand grip)
This completes 1 round.
Continue repeating for a total of 6 rounds but your 2nd, 4th, and 6th rounds will be at 15% incline.

Option 2 (inside):
1st, 3rd, & 5th rounds at 15% incline
2nd, 4th, & 6th rounds at 30% incline
*This is the option Matt will be using.

Option 3 (outside):
You can do this workout on the trail, road, or track.

Finish w/20min aerobic training zone effort run

*Aerobic training zone effort is appx 70-80% of max HR
*Tempo effort is appx 80-90% of max HR

Bonus:
Farmer’s walk x 1min
Burpees x 1min
Bar hang x 1min
Continue repeating without break but drop times down to 50sec/40sec/30se/20sec for remaining 4 sets. Try to go completly unbroken!