Yancy Camp Workout 460

Yesterday my wife came home and opened up about something that’s been bothering her. I was a real bonehead and the first thing I said was something insensitive. It was the first thing that came to my mind and so of course like a dumb a$$ I said what I was thinking. I apologized 10 times but it doesn’t make everything better on the spot. My wife is a wonderful wife and mother. We’re all wired different and even though we’d love for our loved ones to just quickly forgive us and move on, we have to accept the fact that it takes time for that forgiveness to happen. I love her to the moon and back and my job the next few days is to continue apologizing and serve her unconditionally. I challenge everyone to swallow all pride and serve your loved ones above and beyond what they would even expect.

Workout 460
Phase 1:
Run x 20min at aerobic effort for max distance
*Make sure you stay in zone 3 which is going to be appx 70-80% of max HR.
*If indoors, I’m fine with you going with half the time at 15% incline.

Phase 2:
Run x 3min at aerobic effort
Sandbag/bell or kettlebell side to side row x 30
Pull-up x 1 to hand position change x 4 – continue repeating until forced to drop
Weighted squats x 10
One arm dumbbell snatch x 10 (5 each side – switch hands each rep)
This completes 1 round.
Continue repeating for a total of 10 rounds.

Bonus:
15% incline or tire drag x 20min at aerobic effort.