Yancy Camp Workout 86

Fartlek:
45min aerobic training zone pace run. Every 3min I want you to sprint for 8-10sec but make sure you do not exceed 10sec.

2nd phase:
Pull-up x 7, hang until forced to drop
Pull-up x 6, hang until forced to drop
Continue 5/4/3/2/1
*If you’re unable to complete all or any of the pull-up rounds, you can use a lat pulldown machine. Complete the pulldowns and continue gripping the bar with arms fully extended after pulldowns are complete.