Yancy Camp Workout 1540

Run x 5min at easy zone 2 effort

The session:
Fartlek
Run x 30sec at zone 4 effort
burpee broad jump x 10 reps
Run x 45sec at zone 4 effort
Burpee broad jump x 10 reps
Run x 60sec at zone 4 effort
Burpee Broad Jump x 10 reps
Run x 90sec at zone 4 effort
Burpee Broad Jump x 10 reps
Continue repeating until a total of 2 miles (3200m) of distance is covered.
Score – amount of time it takes you to cover the distance

Finish w/10min run at zone 2 easy

Finisher:
Start timer
Pull-up every 10sec for a total 5min
Heavy farmer’s carry x 30sec
Farmer’s carry box step-up x 1min
Continue repeating dropping pull-up time down to 4/3/2/1min for remaining 4 rounds.