Yancy Camp Workout 36

Football field – 100yd run, burpees x 5 (in the end zone), immediately run back x 100yd, burpees x 5, continue repeating until you’ve completed 54 runs & 270 burpees. The running equals appx 5k. This is a brutal workout but it’s very effective! Hate me know but love me later! Log total time to complete!
*To keep track of your reps, take 27 coins, rocks, marbles, or something similar to the track with you. Every time you complete a down & back, move a coin (or whatever) from one pile to the other.
*Burpees must be strict form (chest touch, jump off the ground, hip extension, and hands above head).

*Bonus workout for the week:
Burpees x 20, backward bear crawl x 20yd, bodyweight squats x 20, body roll x 20yd, push-ups x 20, bwd bear crawl x 20yd, pull-ups x 20, body roll x 20yd. This completes 1 round. Continue repeating but drop reps down to 18/16/14/12/10 for sets 2-6. Backward bear crawl and roll distance stays the same for every set. Use low end of tempo pace for this workout.
*This workout can be completed just about anywhere as long as you can find an area to complete the pull-ups.
*If there isn’t a good bar or limb close by to do the pull-ups, 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 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.