Yancy Camp Workout 730

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

Do people smile when you walk in the room

Phase 1 (one legged hop method has changed):
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
Finish w/3min of barefoot running on a controlled surface (athletic turf or park grass field) at C pace

Phase 2:
36min at easy zone 2 effort
*This week I’d like for the entire duration to be completed on a treadmill at 8% or pulling your tire.
*If you don’t have access to either, go with a 36min run at zone 2 effort.
*If you have a tire drag system and you’d like to be outside for this one, let’s go with a brick – 18min tire drag at zone 2 followed by 18min run at zone 2.

Phase 3:
Fartlek Run x 4min – 1:30min at zone 3, 30sec at zone 5, 1:30min at zone 3, 30sec at zone 5
One arm dumbbell snatch x 10 (5 each arm – fewer reps this week so I want you lifting heavier) – Exercise Demo
Push-up x 20
Alternating V-Ups x 20 (10 each side) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds.
*Tie everything together without rest if possible

Bonus:

Tire drag or 15% incline on a treadmill x 30min at zone 2 effort