Yancy Camp Workout 551

Many of us have Welcome, Home Sweet Home, etc mats on our doorsteps. If you have one, I simply want you to go to your front door and turn the mats around. when you leave each day I want you to have the reminder that our number 1 home is outside. Welcome yourself to the day ahead of you that’s outside your home and around the many epic experiences you can have outside your home. When I was at Fort Bragg for a recent 16 day documentary with the US Army, we were all living in small RV’s or cabins. Everyone bought door mats because we didn’t want to track dirt in to our small spaces. I turned everyone’s mat around and reminded them that home sweet home is outside of the cabin/rv. Leave your house every day ready to dominate the day. We have an amazing home and there’s so many things we can do to enjoy it. Soak up the amazing people and places you experience each and every day and remember that our attitude is a choice. Smile, love, and serve big today my friends – and turn your mat around as your leaving today. We got a lot of LIVIN (as Matthew McConaughey says) to do, and most of that LIVIN will take place outside in our beautiful home with lots of beautiful people. Much love – Yancy

Phase 1:
You’ll need access to a treadmill (15% incline) or a sustained ascent in your area that will allow you to climb/carry for appx 2min)
15% incline or hill x 2min at low end zone 3 aerobic effort
15% incline or hill w/heavy carry x 90sec at zone 4 effort (above lactate threshold)
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you’re doing this outdoors, it will obviously take longer to complete each round because you have to descend the hill after each run/carry.
*Recommended weight for carry – 50lb for men & 35lb for women.

Phase 2:
15% incline on the treadmill or run outside x 5min at zone 3 aerobic effort
Thruster x 15 (suggested weight – men 50lb & women 35lb)
Hand release push-ups x 15
Burpee x 15 (strength band burpees if you have strength bands available)
This completes 1 round.
Continue repeating for a total of 4 rounds.

Phase 3:
Start timer
Static bar hang until forced to drop
Stop timer
Rest x 1min
This completes 1 round.
Continue repeating until you’ve completed a total of 10min hang time or until you’ve completed a total of 10 rounds.
*If you haven’t made it to the 10min mark in 10 rounds, you’ll stop after completing 10 rounds