Yancy Camp Workout 403

This one is set up to be completed indoors on a treadmill but it can definitely be done outside on the trails or road.

15% incline x 9min at threshold effort
15% incline x 1min at low end aerobic effort
15% incline x 8min at threshold effort
15% incline x 2min at low end aerobic effort
Continue repeating 7min/3min, 6min/3min, 5min/3min, 4min/3min, 3min/3min

2nd phase:
Thrusters x 6
Pull-ups x 3
Burpees x 6
Continue repeating for a total of 10min for max reps.