Yancy Camp Workout 1603

Run x 5min at easy zone 2 effort

The session:
10% incline x 30sec at zone 4 effort
30sec rest (pop feet off to the side)
Continue repeating:
40sec/20sec
50sec/10sec
30sec/30sec
40sec/20sec
50sec/10sec
etc for a total of 24min

Finish with 10% x 16min at zone 2 effort

Row x 130m at max effort followed by 70m at easy zone 2 effort – continue repeating for a total of 2400
Ski x 130m at max effort followed by 70m at easy zone 2 effort – continue repeating for a total of 2250m
Air Bike x 10cal at max effort followed by 5cal at easy zone 2 effort x 150cal

Pull-up to hand position change x 20 to pull-up to static hold until reaching 30sec
Rest x 30sec
Continue repeating for a total of 6 rounds.