Yancy Camp Workout 884
Yancy’s Daily Dose of Awesome – 99 (keep something on the calendar)
*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:
Walking lunge x 30 (15 each leg) immediately followed by split squat jump x 10 (5 each leg) – Exercise Demo
Run x 5min at zone 3 aerobic effort (make sure you at a comfortable pace)
Weighted lunge x 20
Run x 5min at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
Burpees x 15
This completes 1 round.
Continue repeating for a total of 4 rounds
*If you’re completing this workout inside on a treadmill, go with 10% incline for round 2 & 4%
Phase 3:
Start timer
Burpee x 10
Bar hand position change until forced to drop
Continue repeating until you have completed a total of 200 hand position change reps.
Your score for phase 3 is the amount of time it takes you to reach 200 hand position change reps. *The time it takes to do your burpees is included in your overall time.
Much love – Coach Yancy
