Yancy Camp Workout 507

As I continue to age (I remember a time when I never thought about getting old) I’ve grown to love and value relationships so much more. The relationship I have with my father is very special. The way he poured his love in to me as a child has been so valuable for our kids. My dad is my inspiration every single daily to do the same for my two kiddos. When we’re driving, I reach a hand back so both kids can grab my hand and I tell them I love them. I do this because I remember my dad doing this on every single drive we went on. I snuggle and talk with both kids every single night because I remember my dad doing this for my sister and I. I tell my kids how proud of them I am because I remember dad doing the same. I work vigorously to build the type of relationship with our kids so they are comfortable talking with us about anything they are struggling with because I remember my dad doing the same. I try to be patient, understanding, and respectful because I remember my dad always doing the same. I try to show love and respect for everyone I come in contact with because there’s no one I know walking the planet better at this than my dad and I want to do my best to follow in his foot steps. I know many of us had different childhoods and I was crazy blessed to have wonderful parents. My reason for telling you many of the stories I do is because I simply want to serve you any way I can. In this case, we’re talking about the huge influence we have on our kids. We are a very powerful mentor and accountability partner for our kids. They process things with raw emotions and I love their innocence and willingness to be open and honest with us when we pour in to them and create a world where they feel comfortable. It’s a huge opportunity we have to serve the next in line. I’m 100% confident that some reading this may not of had parent(s) that poured in to them the way my mom and dad did (can’t leave mom out, she was such a solid rockstar of a mom) and that’s the reason I’m writing this. I want to encourage you to dive in to your kids daily lives. Passionately engage with them and serve them with everything you have. Show them was a positive mindset looks like. Show them what loving your spouse and providing for your family looks like. No matter how closed off they get from time to time, patiently communicate with them until they understand you will not judge them, you will forgive them, you will respect them, and you will be a great listener. I fail at this sometime but because of my dad, I wake up every day striving to ensure I do all these things and that daily reminder (thank you dad) helps me get this right sometimes. I can promise you those little gremlins of ours will appreciate it one day. Thank you so much for allowing me to communicate with you before each workout and always feel free to reach out if there’s anything I can ever help you with. Much love – Yancy

Workout 507
Phase 1:
8min warm-up
Run at low end aerobic effort x 60sec
Bodyweight squats x 30sec
Burpees to pull-up x 30sec

Phase 2:
Run x 2min at aerobic effort
One arm dumbbell snatch x 10 (5 each arm – switching hands each rep / recommended weight – women 35lb & men 50lb)
Weighted lunges x 10 (10 each leg / recommended weight – women 20lb in each hand & men 30lb in each hand)
Sandbell or kettlebell row x 20 (10 each side switching hands each rep – see video in library if unsure of movement)
Bike, row, air assault bike, jacob’s ladder, ski erg, treadmill at steepest incline, or stairclimber x 2min at aerobic effort
One arm dumbbell snatch x 10 (5 each arm – switching hands each rep / recommended weight – women 35lb & men 50lb)
Weighted lunges x 10 (10 each leg / recommended weight – women 20lb in each hand & men 30lb in each hand)
Sandbell or kettlebell row x 20 (10 each side switching hands each rep – see video in library if unsure of movement)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*For the second half of each round, you can switch the aerobic piece if you want.

Phase 3:
Brick – Bike x 16min at aerobic effort immediately followed by run x 16min at aerobic effort

Bonus:
Unbroken heavy carry at incline x 10min at tempo effort (treadmill or trail)
*If possible, complete the bonus right after completing 507 or right after completing a different workout – I want you fatigued when you tackle this bonus.