Yancy Camp Workou 441

Challenge #1: Right now I want you to call or message someone in your friends, family, or business associate network and let them know how much you appreciate them.
Challenge #2: As you’re reading this, there’s someone in your life who’s struggling greatly. For various reasons they are under an extreme amount of pressure and their emotions are through the roof. It could be someone in your home, your neighborhood, community, circle of friends, network, or someone you see on occasion but have yet to reach out to. Challenge #2 is I want you reaching out and serving this person today. I want you to serve them in a way that lifts them up and puts a smile on their face. Go big with this one and when I say big that doesn’t mean you have to purchase something for them, give them money, etc. Go big with lifting them up. Much love – Yancy

Workout 441
Phase 1:
Run x 14min at low end aerobic effort

Phase 2:
Lactate tolerance training:
Run x 1min above lactate threshold effort
Run x 2min at aerobic effort
Run x 2min above lactate threshold effort
Run x 4min at aerobic effort
Run x 3min above lactate threshold effort
Run x 6min at aerobic effort
This completes 1 round.
Continue repeating for a total of 2 rounds.
*Stay honest with the aerobic effort. Don’t let it slip down in to a zone 2 shuffle jog.

Phase 3:
Pull-up (or assisted pull-up) x 4 (after 5th pull-up complete hand position change x 10)
Weighted step-ups x 10
Push-ups x 10
Sumo squat jump w/press x 10
Fwd bear crawl x 5yd to bwd bear crawl x 5yd – continue unbroken for a total of 20yd
Power clean x 5 (go heavy but using a weight that’s manageable with good form)
This completes 1 round.
Continue repeating for a total of 10 rounds at strong tempo effort
*If possible, start Phase 3 right after completing Phase 1 & 2.