Yancy Camp Workout 528

I got home from Spartan World Championships late Monday night and I noticed my son had drug a huge log on to the back patio. There were also some boards, nails, and some of my tools were scattered around the patio. In general you could tell that my son was having one heck of a good time earlier in the day. He loves building things, working with tools, and all things engineering, and science. My initial reaction was to get upset, but I’ve coached myself to enjoy these moments and praise my sons love for building things, ask him questions about what he was working on, get him to show me specific things, etc. After we spend some quality time together talking about his cool project, I’ll coach him up on the importance of cleaning up when he’s done. My wife and I were talking about how fast time passes and we’ll wake up one day soon and the kiddos will have moved on and we’ll miss seeing logs, boards, and tools on the back porch. So my challenge for you today is to have patience with your kiddos and their beautiful young minds. Settle in and enjoy these awesome moments. Much love – Yancy

Phase 1:
Versa loop side steps x 20 each direction
Versa loop side shuffle x 20 each direction
Versa loop around the world x 5
Versa loop side step x 20 each direction
Versa loop side shuffle x 20 each direction

Phase 2:
Run x 5min at low end aerobic effort

Phase 3:
Run x 1:20min at slightly above lactate threshold effort (this effort will be found in zone 4)
Run x 2:20min at low end aerobic effort
Run x 1:20min at zone 5 mile race pace effort
Thrusters x 10
Pull-up x 1 to hand position change x 16 to shoulder taps x 8 to pull-up x 1
Sandbell/bag burpee x 10
Run x 2min at low end aerobic effort
This completes 1 round.
Continue repeating for a total of 7 rounds.
*Sandbell/bag burpee can be found in video library – full body strength training folder (you can also use a slam/dead ball)

Bonus:
15% incline on the treadmill or tire drag x 15min at low end aerobic effort.