Yancy Camp Workout 814

Below you’ll find your Yancy’s Daily Dose of Awesome Workout w/mental conditioning discussion on authentic honesty – Much love – Yancy

Yancy’s Daily Dose of Awesome – 9 (left out exercise)

Yancy’s Daily Dose of Awesome – 9

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 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2 (I’m changing the rep & run time again this week – enjoy!):
Burpee broad jump x 8 for max distance on each jump – Exercise Demo
Run x 4min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If completing your run portions on a treadmill, I want the last 2min or each 4min run section to be completed at 10% incline.

Phase 3 :
*I want you tying everything together with no breaks if possible. I also want you adding up your total static bar hang time for each round. This is going to be your score for this phase.
Farmer’s carry weighted lunge x 20 (10 each side w/dumbbell, kettlebell, or sandbag in each hand)
Pull-up x 2 to hand position change x 16 to pull-up x 1 to static hang until forced to drop.
Elbow plank w/side to side hip roll x 30 (15 each side) – Exercise Demo
Alt V-up x 30 (15 each leg) – Exercise Demo
Plank w/hip drives x 20 – Exercise Demo
Plank w/up downs x 20 – Exercise Demo
Run x 3min at zone 3 effort (comfortable but faster than easy zone 2 effort). Make sure you dial in your focus on maintaining clean running mechanics and a confident running mentality with a fatigued body!
This completes 1 round.
Continue repeating for a total of 3 rounds.