Yancy Camp Workout 26

Row x 500m, 20lb wall ball x 15, pull-up x 1 & toes to bar x 1 x 5, lat pulldowns (using rope tricep ext attachment) x 8, burpees x 10, Stairclimber x 25 floors This completes 1 round. Continue for a total of 8 rounds. Aerobic training zone pace for this entire workout and attempt to tie it all together without breaks.
*Aerobic training zone is appx 75-85% of max HR
2nd workout option: Track workout – 400m x 10 w/3min recover. During 3min recovery – lunges x 1min, Spartan bucket carry obstacle x 1min, lunges x 1min. For this workout, I want you hitting a pace that challenges you. Every interval should hurt! We’ll get this workout on the books and then revert back to it so we can see level of improvement over the next 3 months.
*This workout doesn’t have to be done on a track. Any areas that measure appx 400m will be fine.