Yancy Camp Workout 890
Yancy’s Daily Dose of Awesome – 105 (be more Human series w/JJ Birden
*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:
Farmer’s carry lunge x 50m (dumbbell or kettlebell in each hand – if inside, use a 10m down & back x 5)
Run x 8min – first 6:30min comfortable zone 3 effort & last 1:30min zone 4 above lactate threshold effort)
This completes 1 round.
Continue repeating for a total of 4 rounds
*If you’re completing this workout inside on a treadmill, go with 15% incline for rounds 2 & 4.
Finish w/8min run at zone 2 effort
Phase 3:
Start timer
Fwd bear crawl x 10m
Bwd bear crawl x 10m
One leg burpee x 4 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds
Much love – Coach Yancy
