Yancy Camp Workout 883

Yancy’s Daily Dose of Awesome – 97 (surthrive)

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:
54/270 – all our veterans know I love breaking this one out a couple times each year. If this is your first time, be prepared for an epic mental and physical roller coaster ride.
*Make sure you have 27 coins, poker chips, small rocks, or some other round completion markers.
*You’ll need a 100yd field (91 meters)
Run 100yd
Complete 5 burpees
Run 100yd (back to your start line)
Complete 5 burpees – move one of your 27 markers to a “completed” pile
This completes 1 round.
Continue repeating for a total of 27 rounds (100yd run x 54 & 270 burpees)
*Get creative with your round completion markers. I’d love to see what you use on an Instagram post.

Finish w/15min run at zone 2 easy effort (start immediately after completing 54/270

Phase 3:
Start timer
Farmer’s carry x 100m
Pull-up to hand position change x 32 to pull-up
This completes 1 round.
Continue repeating and drop hand position change reps down to 28/24/20/16/12 for remaining 5 rounds.
*Recommended farmer’s carry weight – men 50lb each hand & women 35lb each hand