Yancy Camp Workout 402

You can do the 400m portion on a 400m track or indoor on a treadmill.
Make sure you stay smooth as you carry your speed for each interval. Once you feel yourself start to fight and form starts to fall apart, you need to adjust your pace.
*If doing indoors, you can also choose to alternate back and forth with flat to 15% incline each interval. If you choose to do this, don’t go with 400m distance when doing the 15% intervals – go for the same amount of time it takes you to do the no incline 400m runs.

Run x 10min at low end aerobic effort

400m at mile/1600m race pace
Rest x 2min
Continue repeating for a total of 10 intervals/rep
Make sure you document the time you hit for each interval/rep

Run x 15min at low end aerobic effort

2nd phase:
Weighted box squat x 8
Weighted box squat jump x 6
Pull-ups x 4
Towel or rope pull-ups x 2
This completes 1 round.
Continue repeating for a total of 15 rounds.
*Tie all rounds together without break.