Yancy Camp Workout 370

Fartlek:
3min low end aerobic effort run
2min aerobic effort run
1min at slightly above threshold effort run
Burpee to broad jump x 8
This completes 1 round. Continue repeating for a total of 8 rounds.
*If inside, complete every other round at 15% incline (30% if available).
Finish w/12min aerobic training zone effort run.

*Aerobic training zone effort is appx 70-80% of max HR – 3min section you’ll be appx 70% & 2min section you’ll be appx 75-80%)

Bonus:
Bucket step-ups x 30
Burpees 10
Pull-ups x 10 and hang on bar until forced to drop after last rep
Continue repeating but drop reps to:
28/9/9
26/8/8
24/7/7
22/6/6
20/5/5
Tie everything together without break if possible.
*Alternative for pull-ups can be assisted pull-ups or lat pulldowns