Yancy Camp Workout 143

15min easy pace warm-up run
4min low end aerobic training zone pace run, 2min tempo, 1min 1600m/mile race pace.
This completes 1 round. Continue for a total of 7 rounds.
2nd phase: Pull-ups x 3, toe to bar x 3, hang x 20sec, burpees x 10, continue repeating but drop burpees down to 9/8/7/6/5/4/3/2/1 for remaining 9 sets.
*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.

Bonus:
sled or tire drag Tabata: Start clock, once it hits 10sec, 20sec drag at high tempo pace, 10sec rest, continue until you hit 4min, rest x 2min, continue repeating for a total of 4 rounds.