Yancy Camp Workout 359

Inside or our outside for this one team. Relatively simple workout today as we hit the body with a tough bout of strength training between each 5min run. I want you hitting the strength training portions at an appx 95% effort (going hard in the paint!), and the goal is to get back in to a comfortable but strong aerobic effort run as quickly as possible while getting the HR back under control.
*If inside, go with 15% incline on the treadmill.

5min run
Weighted squats x 10
Pull-ups x 10
Side to side squat jumps w/sandbell or kettlebell row x 10
Push-ups x 10 (if possible, go with plyo/clap push-ups)
This completes 1 round. Continue repeating for a total of 8 rounds.

Phase 2:
200m EMOM (every minute on the minute) x 12
Start timer
Run 200m
Rest until timer hits 1min
Run 200m
Rest until timer hits 2min
This completes 2 reps.
Continue repeating for a total of 12 reps (total workout time is 12min)

Bonus:
60min trail run at low end aerobic effort.
*Get out on the trail for this run. I know some of you aren’t close to a trail system but no matter what, get outside for this one.