Yancy Camp Workout 493

One of the things I enjoy most about the various jobs I have is having the opportunity to work strategic partnerships between the various companies I have the great pleasure to work with. I love finding ways to bring awesome people and companies together in various ways. I love working through business ideas with people and having brainstorming sessions as we navigate new business ideas and concepts. I don’t allow any one thing take up my time in a way that would be considered a full time role that consumes my time but I have many different irons in the fire that provide me with so many amazing opportunities that I enjoy so much. Working with many different people and businesses provides me with opportunities to network and collaborate and it’s something I enjoy very much. With this in mind, I know many of you have great ideas that you might be sitting on and wondering how would be the best way to proceed and progress your ideas or business plans. This workout intro is nothing more than a genuine reach out to let you know if you ever want to ask me questions, please feel free to reach out. I would love to help you if possible. Often times, what we find when we network with others is great connections are made and we’re able to direct people to other people and the ball starts rolling. Ideas and dreams can become a reality. I may not be able to help you at all but I’ll darn sure make myself available to help you if I can. I stay pretty busy and I’m not always able to answer messages promptly but I will always try and get back to you asap. If a message or email doesn’t get a reply, please feel free to reach back out. You’re not bugging me. The time I get interacting with you is the part of my job I love the most. Much love – Yancy

Workout 493 (progression from Workout 487):

Phase 1:
Run x 3min (2min at aerobic zone 3 effort / 1min at above lactate threshold zone 4 effort)
Heavy carry x 2min at aerobic effort (1min at above lactate threshold zone 4 effort / 1min at aerobic zone 3 effort)
Weighted squats x 1min
This completes 1 round.
Continue repeating for a total of 8 rounds.
*287 was 100% aerobic. For 493 we’re finishing the run and starting the heavy carry at above lactate threshold.
*If outside, do an out and back route for the run & heavy carry. If on the treadmill, don’t break between the run & heavy carry (after completing the 3min run, grab your weight implement and get right back on the treadmill.

Phase 2:
Heavy farmer’s carry x 1min
Side to side squat jump w/row x 20 (sandbell, sandbag, or kettlebell – see video in library if needed – 10 each side)
Plank w/side to side hip roll x 40 (20 each side)
Pull-up x 3 to one arm hang until forced to drop
This completes 1 round.
Continue repeating for a total of 6 rounds – change the arm you hang from each round.
*I want you comparing the pull-ups (it was just 2 in 287) and hang until forced to drop to 287.

Bonus:
Phase 2:
15% incline on the treadmill x 20min at aerobic effort.
*This can be completed outdoors on the trail, road, or track but if possible, for this portion I prefer the treadmill, or if outside, a trail that allows you to accomplish as much elevation gain as possible.