Yancy Camp Workout 53

30min aerobic training pace run.
45lb thrusters x 20, burpees x 20, sandbell, sandbag, or some type of weighted lunges x 20, farmer’s walk x 90sec, pull-ups x 10 (if you need to drop and rest, get back on the bar asap).
Continue repeating but drop rep counts down to 18/16/14/12/10 (for all that began at 20) & 9/8/7/6/5 (for pull-ups). Farmer’s walk stays at 90sec each round.
30min aerobic training pace run.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.
*Pull-ups can be replaced by assisted pull-ups or lat pulldowns if needed.

Bonus workout:
Towel pull-ups x 1, 5sec hang, continue repeating until forced to drop.
Rest x 20sec
Continue repeating until you’ve completed 80 pull-ups