Yancy Camp Workout 474

Right now someone in your life needs you. As you’re reading this I want you send a text message to the first person you think of who could be lifted up by your kind words and support. Message them and let them know you’re available to meet or talk over the phone. If you have kids, I want you to encourage them to reach out and connect with the kids at school or neighbors who sit by themselves and/or seem shy and quite. This is the opposite approach many kids take and it’s our responsibility to help our kiddos understand how they can play an epic role in helping spark healthy environments in the little tribes they currently do life in. We can be the change daily. Much love – Yancy

Workout 474
Phase 1:
Row, air assault bike, ski erg, jacob’s ladder, or bike x 10min at aerobic effort.
*A combination of several is fine.

Phase 2:
Run x 4min at aerobic (zone 3) effort
Run x 2min at above lactate threshold (zone 4) effort
Weighted lunges x 30 (15 each leg)
Burpee to pull-up x 7 – after 7th rep, hang on bar x 15sec
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If indoors, you can alternate between incline and flat on the treadmill.

Bonus:
200m run EMOM x 12
Start timer
Run 200m
Rest until timer hits 1min mark
Run 2nd 200m
Rest until timer hits 2min mark
Continue repeating until you’ve completed 12 200m runs
If you’re unable to hit appx 36-37sec for the runs, I want you going with 150m run EMOM x 12.
*You can modify this bonus and use a rower – 200m row EMOM x 12 (same as run, if you can’t hit appx 36-37sec for the rows, go with 150m row EMOM x 12)