Yancy Camp Workout 896

Yancy’s Daily Dose of Awesome – 114 (help me improve the fitness culture)

*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 (same as last week, I want you getting your hands wet with cold water before every farmer’s carry):
Farmer’s carry lunge x 80m (dumbbell or kettlebell in each hand – if inside, use a 10m down & back x 3)
Run x 6min – first 5min comfortable zone 3 effort & last 1min zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 6 rounds
*If you’re completing this workout inside on a treadmill, go with 10% incline for rounds 2, 4, 6, & 8
*Choose a farmer’s carry weight that’s challenging.  I’d rather you have to drop it once for a shake out vs it being super easy to complete the 80m unbroken.

Finish w/8min run at zone 2 effort – if inside on treadmill go with 10% incline for the 8min.

Phase 3:
Start timer
One leg burpee x 4 – Exercise Demo
Pull-up x 1 to hand position change x 12
Continue repeating for a total of 6min for max rounds.

Much love – Coach Yancy