Yancy Camp Workout 499

No matter what your career is, I want you finding a way to work some type of fitness in to your job. It can be something as simple as 5min a day or a full workout but I want you making a serious effort to work fitness in to your work life. If you’re stuck at a cubicle, have a couple Power Systems Versa Loops and a hand gripper in your desk drawer. The following workout only takes a few minutes but it’ll clear the mind and have you feeling sharp and proud of yourself for getting your butt moving while at work.
Versa Loop lat pulldowns x 10 (5 each side
Versa Loop side to side row x 10 (5 each side)
Versa Loop front row x 10 (5 each side)
Versa Loop bent row x 10 (5 each side)
Bodyweight squats x 10
Push-ups x 10
This completes 1 round. Continue repeating for 1 additional round. Total times takes 3-4min.
A short workout that gets the body moving is 100% guaranteed medicine for the mind and of course the body loves it. Let’s make it happen my friend!
Much love – Yancy

Workout 499
15% incline on the treadmill or trail run x 7min (6min at aerobic efort & 1min at above lactate threshold)
Burpees x 2min at 95% effort
This completes 1 round
Continue repeating but change the exercise to the following for the remaining rounds (running stays at 7min – 6min aerobic & 1min above LT, and exercises will stay at 2min 95% effort):
Farmer’s walk (progress the weight compared to last Thursday’s workout – 496)
Weighted step-ups (progress the weight compared to last Thursday’s workout – 496)
Burpee to pull-up to hand position change x 12
Side to side squat jumps w/sandbag or kettlebell row x 10 to front squats x 10 (with bag or bell) – continue repeating for the 2min
Push-ups x 10 to elbow plank w/side to side hip roll x 10 – continue repeating for the 2min

*After each 2min strength round at 95% effort, your running pace is going to be somewhat slow compared to what your normal aerobic effort would look like. This is normal. Don’t focus on your pace during the first few minutes. Focus on settling back in to a pace that ensures you’re hitting strong running mechanics while the body is fatigued. Keep track of how long it takes you to get back to your normal aerobic pace then enjoy the final minute at above LT.
*If indoors, I want you to stick with 15% incline for all 6 rounds. If this means you’re forced to brisk walk for all or a portion of the 7min, that’s 100% okay.

Bonus:
Tire drag x 20min at aerobic effort.