Yancy Camp Workout 97

30min aerobic training zone pace run. Every 5min – burpee w/broad jump x 10.
*Focus on settling back in to smooth run pace as fast as possible after finishing each set of burpees w/broad jump.

2nd phase (start immediately after finishing 1st phase:
30min aerobic training zone pace run. Every 3min I want you to sprint for 8-10sec but make sure you do not exceed 10sec.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast

3rd phase:
Pull-ups x 3, rest x 20sec, continue until you can no longer complete 3 pull-ups or until you hit 8min.
*If unable to complete pull-ups you can modify by using lat pulldown machine or assisted pull-ups.
Sandbell bent rows x 10 (5 each side), pull-up x 2, continue repeating for a total of 8min.
*If unable to complete pull-ups from the start or at anytime during the 8min cycle, switch to lat pulldowns or assisted pull-ups
* Sandbell bent rows can be replaced with dumbbell bent rows.