Yancy Camp Workout 108

39min 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:
3min aerobic training zone pace run
Man Makers x 90sec
Continue repeating for a total of 7 rounds
*Man Makers: Push-up position with dumbbell in each hand, perform push-up, perform dumbbell row with one arm, perform push-up, perform row with other arm, drive feet forward (like you do when completing a burpee, clean the dumbbells up in to a front squat position, perform a thruster (squat & press) – this completes 1 rep. *Use a weight you can easily handle without having to cheat any portion of the rep.