Yancy Camp Workout 439

If you’re not already, I want you to work on nailing down a primary goal (multiple is fine with me). Once you have the goal(s) in your mind, I want you to make the commitment to spending time 7 days a week toward meeting that goal. Some days it might be an hour+ and some days it may only be 15min, but no matter what, I want you doing something that’s helping lead you down the road to conquering the goal(s). This could be a work goal, planning to start your own business, improving fitness/performance, becoming a better husand/wife or mother/father, becoming more engaged with your level of service to others, project completion, etc. No matter what, I want you to hit the ground running every day! It’s a great freaking day to be alive and you and I both have opportunities waiting for us right now! Today I want you to stand tall, smile, conquer an obstacle that puts you one step closer to meeting your goal(s), and you own the day today! Much love – Yancy

Workout 439
*Matt will be using 30-40% incline for phases 1, 2, & 4.

Phase 1:
10min run at low end aerobic effort

Phase 2:
There are two options for phase 1
1) Inside on treadmill at 15% incline
30sec at strong effort above lactate threshold (high zone 4 – appx 90% effort)
30sec recovery – just pop feet off to the side or jump off treadmill
Continue repeating for a total of 15min
2) Outside on a hill
30sec at strong effort above lactate threshold (high zone 4 – appx 90% effort)
Easy effort recovery jog down (will take longer than 30sec)
Continue repeating for a total of 15 reps.
*If at the gym, don’t jump off, walk away and leave running. This is dangerous and could get someone else injured. If you home, this is obviously fine.

Phase 3:
Every Minute On The Minute (EMOM)
Fwd bear crawl x 5yd to bwd bear crawl x 5yd – continue down & back x 3 times (30yd)
Weighted step-ups x 20
Pull-up x 1 to hand position change x 20 to pull-up x 1
Ball slams or thrusters x 10
Push-ups x 20
Side to side squat jump w/sandbell, sand disc, sandbag, or kettlebell row x 20
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If you’re unable to complete the number of reps or distance within 40sec or less, stop at the 40sec mark no matter what and rest for 20sec.
*You can measure the crawl distance with 5 big steps and mark begin/end spots.

Phase 4:
Trail, road, track, or treadmill x 11min at low end aerobic effort. If possible, tie all 4 phases together without break in between. *15% incline on the treadmill is fine for Phase 4.

*If at the gym, don’t jump off, walk away and leave running. This is dangerous and could get someone else injured. If you home, this is obviously fine.