Yancy Camp Workout 563

Merry Christmas and Happy Holidays to everyone. I know many of you are with family during this time of year. If so, lets really dive in and engage with our loved ones. When that situation comes up where you see someone you haven’t seen in awhile and wonder if it’s going to be a hand shake or a hug, make it a hug. Be the conversation starter and make it about more than just “how are the kids doing”, “how’s work”, and the weather. Run around and play with the kids. Be a kid yourself. Much love – Yancy

Workout 563
Phase 1:
Run x 7min using ABCD drill practice. Every 30sec, I want you to stop and start over. *If you haven’t seen the ABCD video, you’ll find it in the Running Mechanics video folder in your online Yancy Camp account.
Versa Loop warm-up x 2 rounds.

Phase 2:
*This week back to aerobic zone only for the running sections.
Run x 2.5min at zone 3 aerobic effort
Burpees w/sandbell, sandbag, sand disc, or slam/dead ball x 1min
Run x 2.5min at zone 3 aerobic effort
Sandbell or kettlebell side to side row x 1min
Run x 2.5min at zone 3 aerobic effort
Heavy farmer’s walk x 1min
Run x 2.5min at zone 3 aerobic effort
Weighted step-ups x 1min
Run x 2.5min at zone 3 aerobic effort
Forward bear crawl x 5yd/m to backward bear crawl x 5yd/m – continue repeating x 1min (aerobic)
This completes 1 round.
Continue repeating for a total of 2 rounds.
*For this weeks phase 2, I want you staying aerobic for the 2.5min run sections and we’re going to to race effort for the strength training. I want you seriously winded when you finish each 1min section and then try and settle back in to a smooth aerobic run effort for the 2.5min run sections.

Phase 3:
15% incline or tire drag x 15min at low end zone 3 aerobic effort.