Yancy Camp Workout 444

I’ve covered this in similar fashion before but it’s worth repeating again. This time maybe with a little different feel. Every day of your life you’re in what I refer to as the green, yellow, or red zone (credit to Brian Cain and his mental conditioning training camp I attended).
The green zone is when life is going well. You and your spouse/girlfriend/boyfriend are getting along, your kids are being perfect saints, there’s no traffic, you love your job and how happy you are at work that day, the people you work with, when you throw a strike in baseball the ump calls it a strike, when you get the Christmas lights out of storage they aren’t tangled in a mess, when you throw a beautiful pass your receiver makes the catch, etc. etc. The green zone is also a place you can stay in even when some of the things I list below find their way in to your life.
The yellow zone is when all these things listed above go just a bit haywire and you allow a bit of anger to creep in (example – a strike is called a ball, your spouse or kid says something that makes you angry, someone posts something on social media or you see/hear something on the news that you’re not a fan of, someone cuts your off while driving to work).
The red zone is when something happens (possibly something listed above) or multiple issues stack up and you allow yourself to become very angry and heated.
What I’m about to say isn’t really debatable. The majority of highly successful and positive people (and when I say success, I’m not only speaking about money) spend a large percentage of their time in the green zone and when they do temporarily find themselves in the yellow and red zones, they have the ability to quickly flush back to green. Developing this ability will be game changing in your life. Many harbor things for long periods of time and/or allow themselves to quickly snap straight to yellow or red when in the grand scheme of things, it’s not warranted. The roller coaster ride of life is real for just about everyone. It’s absolutely achievable to stay in the green zone the majority of the time even when you’re tempted to elevate to the yellow and red zone. I challenge you to work on quickly flushing back to green every time you find yourself getting heated about something. It will pay off – I promise. And if you have kids, they’ll benefit so much from watching your manage situations from the green zone.

Workout 444:
15% incline, trail run, or road/track run x 5min at low end aerobic effort
One legged burpees x 20
Pull-up x 1 to hip slaps or shoulder taps x 2 to toe to bar or knee lift x 4 to hand position change x 8 to pull-up x 1
Weighted lunges x 20
15% incline, trail run, or road/track run x 5min at zone 5 race effort (think 2 mile/3200m run time trial effort)
One legged burpees x 20
Pull-up x 1 to hip slaps or shoulder taps x 2 to toe to bar or knee lift x 4 to hand position change x 8 to pull-up x 1
Weighted lunges x 20
This completes 1 round.
Continue repeating for a total of 5 rounds.

*For this workout, I would prefer the treadmill for maximum benefit.
*If needed, use band assistance on the bar or scale down the number of reps.