Yancy Camp Workout 54

Treadmill 15% incline x 4min at tempo pace, 15% w/sandbell or sandbag carry x 2min, burpee x 1 to pull-up x 2 x 2min. This completes 1 round. Continue for a total of 6 rounds.
Finish w/15% incline x 30min at aerobic training zone pace.
*I have the athletes do this workout at 30% incline. If you have access to an incline treadmill, I recommend you use 30% for this workout.
*During the 4min sections, I want you doing nonstop back and forth hand gripper reps. The resistance of your gripper will determine your number of reps. I do sets of 10 back and forth!
*A heavy med ball or other weight implement can be used if needed
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

Bonus workout (an athletic field will work best for this session):
Lunge x 20yd, backward bear crawl x 20yd (back to where you started your lunges)
Run x 100yd
This completes 1 set.
Continue repeating for a total of 30 sets