Yancy Camp Workout 724

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

I love what I do

Phase 1 (one legged hop method has changed):
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (5 left, 5 right, continue switching without transition pause until you reach 20)

Phase 2:
32min at easy zone 2 effort (no incline this week – make sure you maintain clean running mechanics
*If you have access to a tire drag system, brick this workout and go 16min with the tire and the final 16min without.

Phase 3 (We’re adding weighted squats to phase 3 this week):
Run x 3:30min at zone 2 effort
Elbow plank w/side to side hip roll x 30 (15 each side) – Exercise Demo
Fwd bear crawl x 5yd to back bear crawl x 5yd – continue repeating for a total of 30yd
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Tie everything together without rest if possible. You can complete this as a competition WOD for time.

Bonus Hyrox & DEKAFIT Training:

1000m run at zone 4 effort
Rest x 1min
800m run at zone 4 effort
Rest x 1min
600m run at zone 4 effort
Rest x 1min
400m run at zone 4 effort
Rest x 1 min
200m run at zone 4 effort