Yancy Camp Workout 699

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

OCR Cheaters – We ain’t got time for that

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2 (15% is moving down to 10% this week):
10% incline or tire drag x 60min at easy zone 2 effort
*If you don’t have access to a treadmill or tire drag system, go with an easy zone 2 effort run.
*If using the treadmill this week make sure you remember to move down to 10% incline this week.
*Check out the YC Store if you’d like to purchase our tire drag system. They are very inexpensive and it’s a training tool I call on a lot for your training. The $38 & $45 systems provide you with everything you need except for a tire and you can get a small car tire (what I recommend) at most local tire stores at not cost.

Bonus:
Side to side squat jump w/kettlebell or sandbag row x 10 (5 each direction) – Exercise Demo
Pull-up x 1 to shoulder taps x 4 to static bar hang x 10sec – Exercise Demo 
*The exercise demo for shoulder taps shows the movement with strength band assistance. I want you doing it without assistance if possible.
This completes 1 round.
Continue repeating for as many rounds as possible in 6min