Yancy Camp Workout 889

Yancy’s Daily Dose of Awesome – 104 (embrace the speed bumps)

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:
hase 2 (we’re cranking things up this week)
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road.  You can also complete it on a treadmill if that’s your only option.
Run x 400
One arm dumbbell snatch x 10 (5 each arm – switching sides each rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 30min
*When you hit the 30min mark, finish whatever you’re on (400m or one arm dumbbell snatch)
*There’s two ways to track and score this workout. 1) how many full rounds you complete. 2) average time it takes you to complete all 400m runs.
*Recommended weight for one arm dumbbell snatch – men 50lb & women 35lb (scale down if necessary)

Finish w/10min run at easy zone 2 effort.

Phase 3:
One leg burpee to pull-up x 5min for max reps – Exercise Demo