Yancy Camp Workout 35

M Schedule at the track: 200m, pull-up x 1, 5sec hang, continue until forced to drop, body roll x 90sec, 400m, repeat exercises, 800m, repeat exercises, 400m, repeat exercises, 800m, repeat exercises, 400m, exercises, 200m. Use high end of tempo pace for all of the runs. The time between each run is the time it takes you to complete the pull-ups and roll. Start and finish workout with a 15min aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR.
*If there isn’t a good bar or limb close by to do the pull-up routine, make sure you bring a towel or section of rope to drape over a limb. A section of rope with knots tied on each end is great practice for how the rigs are set up sometimes.
*If you can’t complete 10 before dropping, drop, rest and continue until you complete 10 before proceeding to roll station.
*If you struggle with completing pull-ups, set the rope or towel up on a limb where your feet barely touch the ground. This will allow you the ability to slightly pop off the ground to complete each pull-up.
*Tempo pace is appx 85-90% of max HR.