Yancy Camp Workout 678

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

Always have friends you love to hug and do life with

*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 5min – Instructional Demo
*After every ABCD rep, I want you completing 14 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2 (Read closely – big progression this week):
Run x 4:30min (1min at zone 4 above lactate threshold, 2min at low end zone 3, 1:30min at zone 4 above lactate threshold)
Weighted burpees x 10 (sandbag, sandbell, dumbbell in each hand, Spartan RAM, or other options) – Exercise Demo
Pull-up x 1 to hand position change x 8 to shoulder taps x 4 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 8 rounds
*If inside on a treadmill, I want all rounds to be at 15% incline & I want rounds 3, 6, & 9 to be with a heavy carry (sandbag, dead ball, bucket, or other weight implement)
*If outside and if possible, I want you picking a 2min out and back route that has some ascending/descending
*If possible, do not rest during transitions

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

Bonus:
Farmer’s carry for max duration hold without dropping weight (recommended weight – men 50lb each hand & women 35lb each hand