Yancy Camp Workout 847
Yancy’s Daily Dose of Awesome – 57
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:
Run x 3min at zone 3 effort
Side to side squat jump w/sandbell or kettlebell row x 14 (7 each side) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 9 rounds
Finish w/10min run (for a total of 37min)
*If indoors on a treadmill, I want the 1st 90sec of each round of running to be at 10% incline
Phase 3:
Squat jump w/low throw using sandbag, dead/slam ball, rock/stone, or other weight implement x 10 – Exercise Demo
Farmer’s carry x 30sec to pull-up x 3 to static hang until forced to drop (go heavy on farmer’s)
This completes 1 round.
Continue repeating for a total of 6 rounds.
