Yancy Camp Workout 440

The challenge for the week is working on having patience, controlling anger, and allowing yourself to forgive quickly. Often times we can find ourselves losing patience with our kids, family members, co-workers, and people in general who cross our paths during various situations throughout the day. If you have young children, how do you react when one of them spills a glass of water/juice/milk? I encourage you to lift them up during times like these. How do we react while behind the wheel of a motor vehicle during all the various craziness that can happen out on the road? There are so many examples when our littles and others I list above do things that in the moment could allow us to be angry, annoyed, etc. that really don’t warrant the anger and annoyance but we allow the moment to get the best of us. Over the years, I’ve tried to develop what I call a “pause button”. Hitting the pause button for a few seconds before making a snap reaction can help soooo much throughout our wonderful journey throughout each and every day. Much love my friends – Yancy

Workout 440
Phase 1:
Air assault bike, ski erg, rower, or jacob’s ladder x 25min at aerobic effort
Run x 35min at aerobic effort
*If you don’t have any of the four machines available to you, you can go with bike but if available, I prefer one of the four listed or a combination of the four for the 25min section.
*If indoors, you can run all or a portion of the 35min portion at incline on the treadmill.

Phase 2:
Pull-up (or assisted pull-up) x 10
Weighted step-ups x 10
Push-ups x 10
Side to side squat jump w/row x 10 (sandbell/bag or kettlebell)
Bar hand position change x 20 followed by hip slaps until forced to drop (not to exceed 10 hip slaps)
Wall ball x 10
Power clean x 10
This completes 1 round.
Rest x 1min
Continue repeating but drop pull-ups down to 9/8/7/6/5 for remaining 5 rounds.
*Complete each round at 95%+ effort