Yancy Camp Workout 61

20min run at aerobic training zone pace, 10min run at tempo pace, split squat jumps x 20, push-ups x 20, plank w/hip circles x 20, this completes 1 round. Continue repeating for 3 additional rounds.
*This was one of the last long runs I’m the athletes do for lead up to Spartan WC’s. Always remember to scale your workouts down if you’re not used to this much volume.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast – right around marathon race pace.

Bonus workout:
Pull-up x 1, 10sec hang, continue until forced to drop, burpees x 10, repeat pull-up hang until forced to drop, burpees x 9, continue repeating but drop burpees down to 8/7/6/5/4/3/2/1 for remaining sets