Yancy Camp Workout 32

Treadmill at 15% incline x 30sec at tempo pace, rest x 30sec (just pop feet off to the side during the rest period, continue repeating until you hit 15min, thrusters x 20, pull-ups x 1, 10sec hang, continue until forced to drop, broad jump x 20, pull-up x 1, 10sec hang, continue until forced to drop, 15% incline x 30sec, rest x 30sec, continue repeating until you hit 12min, repeat exercises, 15% incline x 30sec, rest x 30sec, continue repeating until you hit 9min, repeat exercises.
*Tempo pace is 85-90% of max HR – use this pace for all 30sec run periods

Bonus workout:
Stairclimber x 200 floors, treadmill 15% incline x 60min.
*For most of the athletes, I have cranked up their Spartan WC’s training cycle. Lots of climbing!
*If you have access to an incline treadmill, I want you cycling back and forth between 15% & 30%. Change every 5min.