Yancy Camp Workout 64

This coming weekend all the top athletes including everyone on on the Yancy Camp Roster excluding one person are racing at Spartan World Championships in Squaw Valley. I will be providing you with some of the additional workouts I had them complete leading up to Squaw.
15min aerobic training zone pace run, go immediately to:
Treadmill 15% x 60sec at top end of tempo pace, rest x 30sec, continue 60/30sec at 15% until you reach 12min, go immediately to pull-up bar:
Pull-up bar hang x 60sec – once you hit 60sec, pull-up x 2, rest x 45sec, repeat but drop to 50/40/30/20/10sec for sets 2 through 6 on the hang time. You can modify this by reducing the pull-up to 1 or just doing the hang. Repeat 15% 60/30sec but stop at 9min, repeat hang/pull routine, repeat 15% 60/30sec but stop at 9min. Finish w/15min tempo pace run.

*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.
*This workout can be completed outside as long as you have a hill that’ll take you appx 60sec to high tempo pace up. You’ll jog down for your recovery. This will extend the 30sec rest period but that’s not a problem.