Yancy Camp Workout 407

407 can be knocked out inside or outside. I’ll write it up as if you’re doing it inside. If outside, you’ll need a hill that allows for a 1min ascent at threshold effort. If outside, your 2min recovery will be the downhill at recovery effort.

Warm-up:
Run x 10min at low end aerobic effort

407:
15% incline x 1min at slightly above threshold effort
15% incline x 2min at easy effort
Continue repeating for a total of 36min (12 reps)

Finish:
Run x 10min at low end aerobic effort

Bonus:
Farmer’s walk x 1min
Rope or towel assisted pull-ups x 20
Continue repeating for a total of 5 rounds

*Rope or towel assisted pull-ups:
Throw a towel or rope over a horizontal surface (bar or branch), grab high but make sure you feet are still on the ground, complete the pull-ups while also using your lower body to add a little assistance by jumping off the ground. Early on in the sets you can reach high up on the rope/towel and as you fatigue, you can drop your hands to a lower position on the rope/towel.

Happy Holidays my friends. We’re going to have a great 2018 in life and our on course!!