Yancy Camp Workout 923
Are you a good co-exister
*As always, make sure you scale down the workout if needed.
Phase 1:
Warm-Up Routine x 2 rounds – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2 (It’s flipped this week – let’s see if your time improves or gets slower – enjoy):
Weighted Burpee x 5 – Exercise Demo
Run x 400m
Weighted Burpee x 10
Run x 800m
Weighted Burpee x 15
Run x 1200m
Weighted Burpee x 20
Run x 1600m
*Burpee weight – 50lb+ for men & 30lb+ for women
Finish with 15min run at easy zone 2 effort.
Phase 3 (we’re keeping it the same as last week – let’s beat your time!):
Start timer
Bodyweight burpee x 10
Box step-over x 20 (24″ or higher box)
Fwd & bwd bear crawl x 20m (5m fwd & bwd x 2 = 20m)
Hand position change x 24
This completes 1 round.
Continue repeating for a total of 5 rounds.
Much love – Coach Yancy
