Yancy Camp Workout 119

20min aerobic training zone pace run.
Hill repeats x 10
Choose a hill that’s appx 45-60sec in length when running at a strong tempo pace. Easy pace down after each rep
Finish w/20min fartlek: 1min aerobic training zone pace run, 1min tempo pace run, continue until you hit 20nin.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

2nd phase:
Hand gripper x 60sec (equal reps split between each hand), sandbell bent rows x 60sec, pull-ups x 10, hang until forced to drop
Hand gripper x 50sec (equal reps split), bent rows x 50sec, pull-ups x 8, hang until forced to drop
Continue repeating:
40sec/40sec/pull-ups x 6/hang until forced to drop
30sec/30sec/pull-ups x 4/hang until forded to drop
20sec/20sec/pull-ups x 2/hang until forced to drop