Yancy Camp OCR Entry Level Workout 1

Below you’ll find your mental conditioning pre-workout video.   Much Love – Yancy

Lighting up the planet with our youth

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 6min – Demo

Phase 2:
Run x 5min at zone 3 aerobic effort
15% incline – if indoors.  If outdoors, include as much elevation gain as possible x 3min w/weighted carry at strong zone 4 above lactate threshold effort.
This completes 1 round.
Continue repeating for a total of 3 rounds.
*If indoors, I want you completing the 5min sections with no incline on the treadmill – both zone 4 sections will be completed at 15% incline.
*For the weighted carry, you can use a sandbag, sandbell, deadball, slam ball, or other weighted implement.

Phase 3:
Kettlebell or sandbag side to side row x 30 (15 each side) – Exercise Demo
Weighted step-ups x 30 (15 each side) – Exercise Demo
Farmer’s carry x 30sec (dumbbell or kettlebell in each hand)
Lat pulldowns (using machine at gym) or assisted pull-ups x 8 – Exercise Demo
Face pulls w/strength band x 10 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds