Yancy Camp Workout 463

In a recent pre-workout post, I talked about my good friend and mentor Penne Allen. She and her husband Danny raised two of the most well rounded kids (now young adults) I’ve ever seen. We attended small group studies at their home for many years and there were so many strategies they would share with us. One specific thing I’ll always remember is how they coached their kids on using their communication skills while in public places. Any time they would go to a public gathering (weddings, parties, events, etc) they challenged their kids to have at least one conversation with a stranger (of course only in safe settings) and the importance of asking thoughtful questions and learning as much about the person as possible. During the car ride home, everyone would share their conversations. There are things in life that make us nervous and get us outside out comfort zone. It’s important to say yes to as many of these challenges as possible. Over time, as you say “yes” to challenges, your level of anxiety and nervous feeling subside and you become a strong communicator. So today, I’m challenging you to challenge your kids and yourself. Much love – Yancy

Workout 462
Phase 1:
10min run at aerobic effort

Phase 2:
400m Slam Ball or One arm dumbbell snatch challenge:
Start timer
Run 400m
Perform as many 50lb (guys) or 35lb (ladies) ball slams until timer hits 3min mark (modify with 50lb (guys or 35lb (ladies) one arm dumbbell snatch until the timer hits 3min mark.
This completes 1 round.
Continue repeating for a total of 8 rounds (24min total time)
You score is the total number of reps you complete in the 8 round challenge.

Phase 3:
15% incline on the treadmill or trail run
2min at aerobic effort
1min at slightly above lactate threshold effort
Continue repeating for a total of 30min

Phase 4:
Weighted squats x 10
Pull-up x 1 to hand position change x 4 – x 10 (go unbroken if possible)
Plyo clap push-ups x 10
Split squat jumps x 10
Weighted RDL’s x 10
This completes 1 round.
Continue repeating (unbroken if possible) but drop reps down to 9/8/7/6/5 for remaining 5 sets.
Complete for time!