Yancy Camp Workout 436

Respect your body!! I had a direct conversation with two of my very close friends recently. They both have let themselves go as far as staying physically fit in their 40’s is concerned. They also like to drink daily and tend to carry negative attitudes about life in general. It’s my job as a good friend to call BS on crap like this. Simply put, I told them they need to get their butts to the gym on a regular basis, they need to stop drinking on a daily basis, and it’s time to kick the negative attitudes to the curb! Letting themselves go physically and the daily drinking is disrespectful to their bodies and very disrespectful to their friends and family. Post cancer, I promised myself I would be more direct with friends, family, clients, and everyone else I have the opportunity to communicate with. If you’re struggling in any areas, take charge of your life and let’s make sure we respect ourselves – mind, body, and spirit. As I mentioned in a previous workout, have confidence in yourself. It’s a damn good day to be alive and this day deserves your positive hard charging attitude. I want you to be able to pinch every drop out of every second each day with a mind and body that allows you to dominate the day my friends!!! Much love – Yancy

Workout 436:
Phase 1:
Bwd run x 30sec at tempo effort
Fwd run x 90sec at low end aerobic effort
Continue repeating for a total of 12min

Phase 2:
Run x 1min at aerobic effort
Broad jump x 10
Run x 1min at aerobic effort
Split squat jump x 20
Run x 1min at aerobic effort
Burpees x 10
Run x 1min at aerobic effort
Power clean x 10
Run x 1min at aerobic effort
Pull-up x 10 (kipping allowed)
This completes 1 round
Continue repeating for a total of 3 rounds

Phase 3:
Run x 4min at aerobic effort
Heavy farmer’s carry hold x 20sec
Pull-up x 1 to hand position change x 8 to hip slaps x 2 to pull-up x 1
This completes 1 round
Continue repeating for a total of 6 rounds.
*If inside, you can replace all or a portion of the 5min runs with 15% incline on the treadmill or a portion on the jacob’s ladder, air assault bike, or rower.
*If needed, modify the pull-up medley portion of phase 3 with strength band assistance.
*Matt will be going with 30% incline for the 5min sections.

Bonus:
Bwd bear crawl x 6yd
Plank w/hip circles x 6
Fwd bear crawl x 6yd
Elbow plank w/side to side hip roll x 6
Weighted box squats x 6
Continue repeating for a total of 6min without break
*Tie this together as unbroken as possible for the entire 6min!