Yancy Camp Workout 875

Yancy’s Daily Dose of Awesome – 90 (create adversity)

*As always, make sure you scale down the workout if needed.

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 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2 (were dramatically extending the run duration each round and we’re hitting the legs much harder each round):
Run x 7min at zone 3 effort (comfortable)
Walking lunge x 30 (15 each leg) immediately followed by split squat jump x 20 (10 each leg) – Exercise Demo
Fwd & bwd bear crawl x 30m – 5m fwd to 5m bwd x 3
This completes 1 round.
Continue repeating for a total of 5 rounds.
Finish w/16min run at zone 2 effort (start this 16min run immediately after finishing the 12 rounds & it should be slightly slower than the 2min runs in the 12 rounds – focus on clean running mechanics). *If you have access to a treadmill, I want the entire 16min run to be at 10% incline – you may be brisk walking at this incline and this is 100% okay.
*Make sure you tie everything together in phase 2 without rest. We want the entire phase 2 training period to be at a zone 2-3 HR.

Phase 3:
Weighted step-ups x 10 (5 each leg) – Exercise Demo
Rope or towel assisted pull-ups x 5 (reaching as high up as possible while also ensuring you’re able to complete the reps without resting) – Exercise Demo
After completing 5th assisted pull-up, static hang on the rope/towel until forced to drop
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Tie everything together with little to no breaks.