Yancy Camp Workout 747

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

Balanced communication for ourselves and our kiddos

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

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
9% incline x 7min (2:30min at zone 2, 2min at zone 4, 2:30min at zone 2)
10/100 Test – Exercise Demo
9% incline x 6min (2min at zone 2, 2min at zone 4, 2min at zone 2)
Sumo squat jump w/press x 30 –  Exercise Demo
9% incline x 5min (1:30min at zone 2, 2min at zone 4, 1:30min at zone 2)
Face-pull w/strength band x 24 – Exercise Demo
Shoulder taps w/shoulders perpendicular to the bar x 16 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds
*If you’re unable to score a 5 or higher on the 10/100 Test, I want you using a strength band for assistance to ensure you at least complete 5 each round.
*If outside, you can do an out and back run so you always end up back at your workout stations
*If needed, use a strength band for assistance during the shoulder taps.

Hyrox & DEKAFIT Training

Alternating reverse lunge x 20
Burpee broad jump x 40m
Weighted burpees x 15
Weighted lunge x 60m
This completes 1 round.
Continue repeating for a total of 3 rounds