Yancy Camp Workout 692

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

Set yourself up for success

*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 10 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:
Run x 3min at low end zone 3 effort
Weighted burpees x 10 – Exercise Demo
Bar hand position change x 20 – Exericse Demo (if needed, go with assisted hand position change)
This completes 1 round.
Continue repeating for a total of 10 rounds

Phase 3 (start immediately after completing phase 2):
Run x 20min at low end zone 3 effort
*A second option for phase 3 is to brick the 20min and go with 10min on the bike and 10min run

***If possible, tie everything in phase 2 together without breaks and transition immediately in to phase 3 without resting.  Don’t sneak in to zone 4 during your running efforts and focus on clean running mechanics.

Bonus:
Farmer’s walk x 10yd (recommended weight – men 50lb & women 35lb)
One arm dumbbell snatch x 4 (2 rep each arm – switching arms each rep)
Continue repeating for a total of 8min.
*Your mark is the total number of dumbbell snatch reps you’re able to complete in 8min.