Yancy Camp Workout 94

54min 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: burpee to pull-up x 2.5min, sandbell bent row x 20, bar hang until forced to drop, continue repeating but drop burpee to pull-up down to 2, 1.5, 1, .5min for remaining 4 sets.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast
*Sorry I was late getting the workouts launched this week. Have a great week of training.