Yancy Camp Workout 1575

Warm-up
Run x 5min at easy zone 2 effort

Treadmill 10% incline x 30sec at zone 4 effort
Rest (feet off to the side) x 30sec
Continue repeating for a total of 45min

RAM or Dual Dumbbell Burpee x 5
RAM or Dual Dumbbell Burpee Squat Jump (45 degree squat leading in to vertical jump) x 5
Continue repeating for a total of 2min (Go as heavy as possible)
Rest x 1min
Continue repeating for a total of 3 rounds.

Dead lift x 5 (hex bar if possible)
Pull-up x 5 to 20 hand position change following 5th rep followed by max duration static hold (drop at 1min if you make it)
Continue repeating for a total of 6 rounds.

Air bike x 12cal at max effort
Rest x 30sec
Continue repeating until you reach 120cal