Yancy Camp Workout 127

15min aerobic training zone pace run for warm-up

800m run at strong tempo pace (settle in to a pace a little faster than if you were racing a 5k) x 3, rest x 2 min between each.
Rest x 5min
800m x 3 at a pace 10-12sec faster than the average time it took you to complete the first 3. Rest x 4min in between each.

2nd phase:
Grip & pull training – hand gripper x 30sec, sandbell bent rows x 20, sandbell snatch & throw x 10, pull-up x 1, 360 degree body rotation on bar, pull-up x 1, 360 rotation, continue repeating until forced to drop, burpees x 20. Continue repeating but drop burpees down to 18/16/14/12/10 for remaining 5 sets.
Bucket steps ups x 40 using an appx 20-24″ box or bench and a bucket filled as if you were at a Spartan Race.

*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.