Yancy Camp Workout 428

Don’t forget that appx 98% of your life (athletics, work, raising your kids, building a strong marriage, friendships, etc) is outside the spotlight with no cheering squad, medals, promotions, etc and 2% is in the spotlight (start and finish lines, turning in that finished project that you nailed at work, kids being recognized in a big way, you and your spouse shining together for all to see, etc).  Too often we live for the 2% when the 98% which makes up the vast majority of our time here on planet earth is where true happiness is found.  The daily grind as many call it actually doesn’t have to be a “grind” at all.  Be present and engaged in all your moments as you embrace each and every day with passion and purpose.  Much love my friends.  Dominate each and every day this week!

Phase 1:
20min run at low end aerobic effort

Phase 2:
3min run at aerobic effort
One arm dumbbell snatch x 20 (10 each hand – switching hands each rep)
Pull-ups x 2 to hand position change x 20 to hip slaps x 2 to pull-ups x 2 (modify as necessary)
Push-up to dumbbell row x 20 (see new video in library for description)
This completes 1 round.
Continue repeating for a total of 6 rounds.

Phase 3:
Finish with 15% incline x 15min at slightly above lactate threshold effort.
*Not 15% x 15min test effort but not far from it. Enjoy!

*If possible, tie all three phases together.

Bonus:
Every Minute On The Minute (EMOM):
Box jumps x 16
Power cleans x 16
Pull-ups x 16 (modify w/assisted pull-ups)
Wall ball x 16
Overhead press x 16
*Start timer – complete box jumps x 16, when timer hits 1min mark, move on to power cleans x 16, when timer hits 2min mark, move on to pull-ups, etc.
Continue repeating but drop reps down to 14/12/10 rep EMOM for rounds 2, 3, & 4
*This is a BIG bonus and shouldn’t be done on the same day at 428*