Yancy Camp Workout 801

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

The cracks are where the light shines through

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

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Burp 800 at zone 3 running effort:
Start timer
Run 800m at zone 3 effort
Complete as many burpees as possible until timer hit 6min mark.
Continue repeating until you hit 24min (4 rounds)
*Your score is how many burpees you complete in the 4 rounds.

Run or brisk walk (if needed on incline treadmill) x 15min at zone 2 effort
*If you have access to a treadmill, I want this 15min to be at 15% incline.
The last 6min will be with a heavy carry – sandbag, dead ball, Spartan RAM, weighted bucket, or any other weight implement that you have access to.
*If completing this 15min outside, I want you completing 5 weighted squats at the end of each 1min mark.

Phase 3:
Max distance broad jump x 10 as fast as possible – Exercise Demo
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang until forced to drop or until you reach 30sec.
Rest x 1min
This completes 1 round.
Continue repeating for a total of 5 rounds.