Yancy Camp Workout 445

The next time you have a unique opportunity that makes you nervous and uncomfortable, I want you to stand tall and square and look the opportunity right in the face and don’t run from it. You may not end up engaging yourself in the opportunity but I want you taking the time to consider it. Give yourself an honest look at the opportunity. If you feel it’s a great opportunity for you and/or your family but it makes you nervous and uncomfortable, I want you to strongly consider diving in and taking the opportunity. Be a rookie and challenge yourself. Enjoy the challenges in life my friends. Much love – Yancy

*Today I went through a workout with Joe DiStefano (Education Coordinator for Spartan) at the IHRSA Fitness Convention/Trade Show in San Diego and I thought it would be fun to work a portion of our workout in to 445. Enjoy!

Yancy Camp Workout 445
Run x 45min at aerobic effort
*I’m fine if all or a portion of 445 is done indoors at incline on the treadmill.

Kettlebell carry x 3min (kettlebell in each hand in the front rack position) – just walk around your gym, home, park, etc
When finished with 3min walk you’ll roll in to a 10min EMOM (Every Minute On The Minute):
Start Clock
Squats x 10 (holding Kettlebell’s in front rack position)
The moment you finish 10th rep, drop in to a plank position and hold until the minute is up.
This completes round 1 (1min total time)
Continue repeating until you’ve completed 10min.
Bonus – for rounds 2/4/6/8/10 make it thrusters instead of just squats.

Finish w/15min or rowing, jacob’s ladder, ski erg, or air assault bike (or a combination of several pieces).

Bonus:
Burpee x 2 to pull-up x 1 – x 50 for time

Today I went through a workout with Joe DiStefano (Education Coordinator for Spartan) at the IHRSA Fitness Convention/Trade Show in San Diego and I thought it would be fun to work a portion of our workout in to 445. Enjoy!