Yancy Camp Workout 350

Depending on what A races you have coming up, you can do all the running on the flat/no incline, shuffle back and forth back each round with flat and incline, or do all the running at incline.

Run x 7min at aerobic (zone 3) effort
Side to side squat jump w/sandbell or kettlebell row x 16
Pull-up x 1 to toe to bar x 2 to hip slaps x 4 to hand position change x 8 to hang x 30sec
This completes 1 round.
Continue repeating but modify the running time as follows:
Round 2 – 6min
Round 3 – 5min
Round 4 – 4min
Round 5 – 3min
Round 6 – 2min
Round 7 – 13min

Finish with trail run or treadmill at incline x 20min at aerobic (zone 3) effort.

Bonus:
Burpees x 20
Run x 400m
Continue repeating but drop burpee reps down to 18/16/14/12/10 for remaining 5 sets.