Yancy Camp Workout 479

How we communicate to others about others is an area most if not all of us need to work on. If I’m talking about someone else, I try to pretend they are present and listening to what I’m saying about them. A rule I try to follow is if I would change what I’m about to about someone or the way I would say it if they were standing right next to me, then it’s something I don’t need to say. While managing in the corporate world for many years, this was something I tried to help our employees work on. If we needed to be critical toward someone and their actions after an incident/issue, there’s no reason why we couldn’t do it any different than if they were there in the closed door meeting when we were discussing things. Actually, I wasn’t a fan of “closed door meetings” at all. Transparency, honesty, and being graciously direct during even the toughest situations is usually possible. We’ve all had some very hateful things said about us by people during times when we weren’t there to hear the verbal barrage. the school years of K-12 and even in to college are times when some youth decide to be very hateful toward others and often times it’s directed right at the person. It can crush young minds and send them on a brutal tailspin of depression. My wife and I coach our kids to always step in when their friends are being hateful toward others. It needs to our hearts as well as our kids if they hear hateful things being said. I challenge you to use words that lift and inspire. Much love – Yancy

Workout 479
Phase 1:
Run x 5min at low end aerobic effort

Phase 2:
4min Tabata x 4 rounds (a 400m track works best for this but not required – road, trail, or treadmill will work)
Start timer
Walk x 10sec
Run x 20sec at 95+% effort
Continue repeating until you hit 4min
Mark distance covered (example – if you’ve completed 2 laps plus the full curve of the 3rd lap then you completed appx 900m)
*You must use stay with strict start and stop times and 95+% effort throughout.
Rest x 3 (during rest you must complete 20 burpees – they can be completed at any time during the 3min period but you must start your next round the moment the rest period reaches 3min mark).
This completes 1 Tabata round.
*If done on a treadmill, you’ll simply pop your feet off to the side during your 10sec rest periods (you can go with 15% or greater incline for all or some of the rounds). For rounds 2-4 I want you trying to stay at a pace that’s no more 3 tenths slower than pace used for round 1 (example, if you used 10mph for round 1 then you should be 9.7mph or faster for rounds 2-4).

For rounds 2-4 the goal is to stay within 100m of the distance you covered during round 1. Example, if you completed 900m during round 1, then you need to reach at least 800m for rounds 2-4.

Phase 3:
Run x 10min at aerobic effort
Pull-ups x 1 to toe to bar x 2, to hip slaps x 4 to hand position change x 8 to pull-up x 1
Weighted lunges x 20
Push-ups x 20
Weighted step-ups x 20
This completes 1 round.
Continue repeating but drop run time down to 8/6/4/2min for remaining 4 rounds.
*Phase 3 can be considered a bonus and completed on a different day if needed.
*Pull-up bar complex can be modified with band assistance by removing the toe to bars.
Enjoy!