Yancy Camp Workout 716

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

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*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
Finish warm-up with C pace run x 3min

Phase 2 (complete inside or outside – this will end up being 1+ hours of work for most, if needed, cut it down to 3 rounds):
15% incline x 3:30min at zone 3 effort
Weighted burpee x 18 – Exercise Demo
10% incline x 3:30min at zone 3 effort
Wall ball x 18 – Exercise Demo
5% incline x 3:30min at zone 3 effort
Heavy farmer’s carry x 2:30min – immediately followed by pull-up x 1 to hand position change x 20
This completes 1 round.
Continue repeating for a total of 4 rounds
*Tie everything together without rest
*If you’re outside, you can do an 1:45min out & back run
*At no time are you allowed to get above your zone 3 aerobic zone. If you’re not quite sure where your aerobic HR zone is, just keep in mind that if you’re feeling uncomfortable in any was as far as heart rate and running muscle fatigue is concerned during the 3min, your pace is too fast. Your zone 3 pace for 3min should be a pace you’d be able to carry on for a long duration.
*I want you tracking the total distance you cover for the 42min of time on the treadmill, road, track, or trail.
*I want you hitting the strength stations at a strong effort that has you hit pretty hard by the time you finish the 18th rep.