Yancy Camp Workout 683

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

Localize

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 6min – Demo
C pace run x 4min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2:
Long duration low impact low end zone 3 effort
15% incline run/walk or cycle x 60min
*I’m fine if you brick the two together and go 30min each as long as you don’t allow a transition break in between.
*I want you to make sure you stay low end zone 3 the entire time. Don’t get anywhere near zone 4 (comfortable pace the entire duration).

Phase 3:
*For phase 3 we need an appx 40yd/meter long hill. Somewhere in the appx 15-20% range if possible
Uphill bound at strong powerful effort
Walk down
Sandbag/bell or kettlebell bent row x 20 reps (10 each side – alternating each rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds.
Finish with uphill weighted lunges on the same hill x 3

Bonus:
Rope or towel pull-ups x 20/18/16/14/12/10 reps w/30sec rest between each set – Exercise Demo