Yancy Camp Workout 853

Yancy’s Daily Dose of Awesome – 65

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 4min at zone 3 effort
Lunge x 1min – the goal here is to complete as many lunges as possible in 1min.  Tie the reps together at 100% effort
This completes 1 round.
Continue repeating for a total of 8 rounds
Finish w/8min run (40min of total run time)
*If indoors on a treadmill, I want the 1st 2min of each 4min round of running to be at 15% incline
*It’s very important that you transition quickly between running and lunging and then back to running.

Phase 3:
Squat jump w/low throw using medball, sandbag, dead/slam ball, rock/stone, or other weight implement x 6 – Exercise Demo
Burpee to squat jump w/low throw using sandbag, dead/slam ball, rock/stone, or other weight implement x 6 – Exercise Demo
Dead lift to farmer’s carry x 10m – drop weight.   Continue repeating for a total of  60m
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If using a medball for the squat jump w/low throw, you can use a wall and it will rebound the ball back to you so you can tie the reps together.
*Use kettlebells, dumbbells, or a hex bar for the dead lift/farmer’s carry.