Yancy Camp Workout 668

Below you’ll find your mental conditioning pre-workout video.   Much Love – Yancy

Someone in your life needs to watch this

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 8min – Demo
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2:
Low end zone 3 effort run x 45min (do not get anywhere close to creeping in to zone 4 – comfortable pace the entire time)
Every 4min mark complete bodyweight lunges x 20 (10 each leg)
*If indoors, go with 10% incline for the middle 15min of the 45 (15-30min mark)

Phase 3 (if possible, tie this immediately on to the end of phase 2 & read closely, there are changes this week):
Side to side squat jump w/sandbag or kettlebell row x 20 (5 each side) – Exercise Demo
Pull-up x 1 to hip slaps x 2 to shoulder taps x 4 to hand position change x 8 to pull-up x 1 to static hang x 10sec
This completes 1 round.
Continue repeating but drop side to side squat jump w/sandbag or kettlebell row reps down to 18/16/14/12/10 for remaining 5 rounds.
*Try to tie all 6 rounds together with little to no rest in between.
*If you’re easily able to get through the bar work, I want you getting your hands wet before each round.
*If you’re unable to get through the bar work, I want you using a strength band for assistance.

Phase 4:
Farmer’s walk x 800m (recommended weight – men 50lb each hand and women 35lb each hand)
Complete this for time