Yancy Camp Workout 140

400m at 1600m/mile race pace or 70sec at 1600m/mile race pace, pul-ups x 5, toe to bar x 5, hang x 20sec, sandbell snatch & throw (one arm dumbbell snatch if you don’t have a sandbell – 5 each side) x 10. This completes 1 round. Continue for a total of 12 rounds.
Start and finish with a 15min aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

Bonus session:
30% incline x 200′, 30% incline x 100′ w/sandbell, continue repeating for a total of 5 rounds at strong aerobic training zone pace. Finish with 30% x 45min at aerobic training zone pace.
*Go with 15% if that’s as high as your treadmill will incline.