Yancy Camp Workout 1584

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

Treadmill x 10sec at strong zone 4 effort (almost zone 5)
Rest (feet off to the side) x 50sec
Continue repeating:
15sec/45sec
20/40
25/35
30/30
35/25
40/20
45/15
50/10
This completes 1 round. Continue repeating for a total of 4 rounds (36min)

Finish w/10% x 10min at easy zone 2 effort

Farmer’s carry box step-up x 20
Dual dumbbell burpee x 10
Dual dumbbell bear crawl x 20m
This completes 1 round.
Continue repating for a total of 4 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 15cal at max effort
Rest x 30sec
Continue repeating until you reach 126cal