Yancy Camp Workout 660

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Cicadas and raising rockstars

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 8min – Instructional Demo
*After every ABCD rep, I want you completing 12 one legged hops on each leg (land and pop off the ground from your forefoot)
Versa Loop warm-up x 1 additional round

Phase 2:
Run x 3min at zone 3 aerobic effort
Side to side squat jump w/kettlebell or sandbag row x 20 (10 each side) – Exercise Demo
Pull-up x 1 to hand position change x 8 – continue repeating until forced to drop
This completes 1 round.
Continue repeating for a total of 10 rounds
*If inside on a treadmill, I want rounds 3, 6, & 9 to be at 15% incline.
*If outside and if possible, I want you picking a 1.5min out and back route that has some ascending/descending
*If you’re unable to complete 2+ rounds for the pull-up/hand position section, I want you using a strength band for assistance
*If possible, do not rest during transitions

Phase 3:
Tire drag or 15% incline on a treadmill x 20-30min at zone 3 aerobic effort
*If possible, tie phase 3 on the end of phase 2 without break

Bonus:
Farmer’s carry for max distance until forced to drop (recommended weight – men 50lb in each hand & women 35lb in each hand)
Run x 2min at zone 3 aerobic effort
Farmer’s carry for max distance until forced to drop
Bike x 2min at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 5 rounds.