Yancy Camp Workout 862

Yancy’s Daily Dose of Awesome – 78

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:
Some of you are going to be bummed/upset with this adjustment I’m making over a small period of time but please trust the process my friends. We’re going to give the body a short break and cut back on the running. I PROMISE you’ll thank me for it later. It’s all a part of the big process to progression.

Cycle or cycle & incline treadmill walking x 8min at easy zone 2 effort (if you choose to brick the cycling & incline treadmill together, go with 4min cycle & 4min treadmill at 10% incline)
Farmer’s carry x 1min for max distance (recommended weight – men 50lb each hand & women 35lb each hand)
Burpee x 2 to pull-up x 1 x 2min for max reps & after last rep static hang x 30sec
This completes 1 round.
Continue repeating for a total of 5 rounds.
*Tie everything together without rest (we want to keep the heart rate elevated in the zone 2 range during the strength work).
*Make sure your heart rate stays in easy zone 2 range the entire 8min during the cycle and/or brick.