Yancy Camp Workout 107

Aerobic training zone pace run x 15min
Sandbell or barbell box squats x 30
Plank w/hip circles x 30
Pull-up x 1, hang x 10sec, continue repeating until you can no longer complete and are forced to drop. Drop and rest.
Continue this process until you’ve completed 30 reps
Tempo pace run x 10min
Farmer’s walk x 1min
Pull-ups x max reps
Continue the farmers x 1min & pull-up x max reps until you’ve completed 30 pull-ups
Finish w/15min aerobic training zone pace run

*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.