Yancy Camp Workout 84

60min run: 5min aerobic training zone pace, 4min tempo, 1min high range tempo. Continue repeating until you hit 60min.
*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.

2nd phase:
Tire or sled pull x 20sec, pull-ups x 10, hang until forced to drop.
Continue repeating but drop pull-ups down to 9/8/7/6/5/4/3/2/1 for remaining sets.
I’d like for there to be an appx 20sec transition run to and from the pull-up area after the tire or sled pull.
*Make sure this phase is completed after the 60min 5/4/1 run.