Yancy Camp Workout 109

15min aerobic training zone pace run

800m or 3:30min run at strong tempo pace
One legged burpees x 10, pull-ups x 5, hang until forced to drop, sandbell, sandbag, or barbell clean to squat & press x 10. This completes 1 round.
Continue for a total of 6 rounds.

Finish w/10min aerobic training zone pace run.

Bonus Workout:
Body roll x 60sec, pull-ups x 1 & hang x 10sec (repeat until forced to drop), Alt V-ups x 20, burpee to pull-up x 10. This completes 1 round. Continue for a total of 6 rounds without break.

*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.