Yancy Camp Workout 899

Yancy’s Daily Dose of Awesome – 117 (can we serve when it’s tough)

*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 100m (dumbbell or kettlebell in each hand – if inside, use a 10m down & back x 5)
Run x 7min – first 5:30min comfortable zone 3 effort & last 1:30min zone 4 above lactate threshold effort (not comfortable – glad when it’s over – think appx 1 mile race pace)
This completes 1 round.
Continue repeating for a total of 5 rounds
*If you’re completing this workout inside on a treadmill, go with 10% incline for rounds 2, 3, & 5
*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 without dropping.

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

Phase 3:
Start timer
One leg burpee x 6 – Exercise Demo
Fwd & bwd bear crawl x 30m – 5m fwd & 5m bwd x 3
Pull-up x 1 to hand position change x 16
Continue repeating for a total of 6min for max rounds.

Much love – Coach Yancy