Yancy Camp Workout 1632

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

Treadmill at 5% incline x 1:45 at strong zone 4 effort (almost zone 5)
Rest x 1:45 feet off to the side – you may need to cycle your foot on the treadmill a couple times during the 1:30 period to keep the machine from shutting down.
Treadmill at 10% incline x 1:45 at strong zone 4 effort (almost zone 5)
Rest x 1:45
Treadmill at 15% incline x 1:45 at strong zone 4 effort (almost zone 5)
Rest x 1:45
This completes 1 round.
Continue repeating for a total of 3 rounds.

Finish w/10% incline x 15min at easy zone 2 effort

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.

Dumbbell bear crawl x 1min for max distance
Dumbbell ground to overhead x 1min
Dumbbell walking lunge x 1min
Rest x 1min
Continue repeating for a total of 3 rounds.