Yancy Camp Workout 874

Jocko’s “good” motivation

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 2min at easy zone 2 effort
Walking lunge x 12
Split squat jump x 6 – Exercise Demo
Push-up x 4 to plank w/up down x 4 to elbow plank w/side to side hip roll x 8 to push-up x 4.
*This completest 1 round.
*Continue repeating for a total of 12 rounds.
Finish w/12min run at zone 2 effort.

Phase 3:
Start timer
Static bar hang x 30sec (or until forced to drop if shorter than 30sec)
Farmer’s carry x 30sec (immediately start after 30sec static bar hang – recommended weight: Men 50lb each hand & women 35lb each hand)
Bar hand position change x 30sec for max reps
Rest x 1min
*This completes 1 round.
*Continue repeating for a total of 8 rounds.
*You score for each round is the total number of hand position change reps you complete.
*If you’re unable to hang for the full 30sec, you’ll subtract they time you were short from your score each round. Example – if you complete 46 hand position change reps but are only able to hang for 20sec, your score is 26 (46 – 10 = 36)