Yancy Camp Workout 101

33min aerobic training zone pace run. Every 3min I want you to sprint for 10sec and make sure you do not exceed 10sec.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

2nd phase:
Sandbell snatch & throw x 10, burpee to pull-up x 10, push-ups x 10, plank w/hip circles x 10, alt V-ups x 10, continue repeating x 9 each 8/7/6/5/4/3/2. Complete all without break if possible. Finish w/20min aerobic training zone pace run.

3rd phase:
Barefoot running on a turf of grass field. Appx 20sec is where we want to be followed by 20sec rest. Corner to corner of a 120yd Football field = 130yd. This works perfect for my 20yd/20sec. Continue repeating until you hit 15min.
*I’d like for pace to be around your mile or 1500m race pace.