Yancy Camp Workout 458

Today I’m challenging you to show great respect for everyone you have the ability to communicate with. Try and remember the importance of seeing the good in people before you see the imperfections in their approach, attitude, etc. Yesterday I was involved in a full day of collaboration with a group of business executives and while out in the field and in an office setting we were tossing around many different ideas, plans, goals, etc. and it was so great to see how we were all able to be very open, honest, and graciously direct with our communication. In this environment so much can get accomplished. There weren’t any aggressive egos trying to over power anyone. It was many minds meshing together to accomplish a mission. We’re always better with a team and to have a successful team, you have to be a good teammate. Look for the positives before you look for the negatives. This takes practice and it’s an attitude choice you make. Above I said “graciously” direct. People who know me well know I use the word graciously a lot. It’s amazing what you can accomplish and how direct you can be when you are gracious with your approach. You can be direct and even stern and still maintain a gracious approach where everyone leaving the situation feels good about themselves and as if you put some wind beneath their wings. Much love – Yancy
PS – this meeting I was involved in is going to lead to an epic unveil soon and many of you will absolutely love what we’re planning.

Workout 458
Phase 1:
5min run at aerobic effort

Phase 2:
Indoor or outdoor incline speed training
15% incline or hill x 2min at aerobic effort
15% incline or hill x 1min at above lactate threshold effort
15% incline or hill x 4min at aerobic effort
15% incline or hill x 2min at above lactate threshold effort
15% incline or hill x 2min w/heavy carry at aerobic effort
15% incline or hill x 1min w/heavy carry at above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 3 rounds (36min)

Phase 3:
15% incline or hill x 12min at aerobic effort
*For phase 2 & 3, if you’re outdoors, you’ll either need a long sustained ascent or you’ll need to factor in descent time after each 2min/1min & 4min/2min section (this will extend the total workout time)

Phase 4:
Ball slams or one arm dumbbell snatch x 10
Plyo/clap push-ups x 5
Pull-up x 1 to hip slaps x 2 to toe touch x 4 to hand position change x 8 to pull-up x 1
Rest x 1min
This completes 1 round.
Continue repeating for a total of 7 rounds.
*If possible tie all 3 pieces of each round together without rest and hit it at 95+% effort.
*If you choose dumbbell snatch make sure you switch hands every rep