Yancy Camp Workout 312

Run or climb x 1min at tempo effort
Run or climb x 3min at low end aerobic training zone effort
Run or climb x 1min at tempo effort
Pull-ups x 50 (complete as many as possible w/strict form and complete the remainder as assisted pull-ups or lat pulldowns – no rest during the transition)

Continue repeating this 1/3/1 run with each run followed by these exercise stations:
Weighted step-ups x 50
Burpees x 50
Sandbell or dumbbell rows x 50 (25 each side)
Bwd bear crawl x 50sec (unbroken)
Push-ups x 50
Dumbbell snatch x 50 (25 each side)
Plank w/hip circles x 50
Side to side squat jump w/sandbell or kettlebell row
Elbow w/straight legs crawl x 50sec
Weighted lunges x 50

Tempo is appx 80-90% of max HR
Aerobic training zone is appx 70-80% of max HR