Yancy Camp Workout 462

Today I challenge and encourage you to create a family contract for your home. I’ve brought this up before but it’s been a long time and we have many new members. At our home we have a family contract and our kids have a say in what’s contained in the contract. For example, one of our bullet points is – every person gets an opportunity to speak without interruption. Let’s say there’s a situation of conflict that comes up around the house. Once everyone calms down, each person gets to speak their mind as long as they stay calm and professional with their presentation. Another bullet point is the importance of having at home family meal time together. We have a routine of doing this 3-4 nights a week on average. In extension of this, we have in the contract that there will not be special meals prepared for an individual. These are just a few examples and I highly encourage you to draft a family contract together. Print it, everyone signs it, frame it, and display in a prominent location in the house.

Workout 462
Phase 1:
Run (inside or outside) x 10min at aerobic effort

Phase 2:
15% x 15min for max distance.
*This is one of your fitness tests and unless you just recently completed this test, I want you doing it today for phase 2. If you hit a new mark or if this is your first time testing, make sure you log your new or initial results in your accounts trials testing log.
*If you don’t have access to a treadmill, pick a spot around your area (trail if possible) and hit a 15min time trial.

Phase 3:
Every Minute On The Minute (EMOM)
Run x 100m at 1 mile/1600m race pace
Weighted lunges until timer hits 1min
Continue repeating for a total of 16 rounds (16min)

Phase 4:
One legged burpees x 10 (switching legs each rep)
Pull-ups x 10
Push-ups x 10
Row x 1min for max distance
Thrusters x 10
This completes 1 round.
Continue repeating but drop reps down to 9/8/7/6/5 for remaining 5 rounds.
*Row can be replaced by bent rows or cable rows x 10 if you don’t have access to a rowing machine but I definitely prefer a rowing machine for this workout.
*Phase 3 is to be completed for time. With clean form/mechanics, how fast can you complete all 6 rounds. Enjoy!