Yancy Camp Workout 743

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

Allowing yourself to be emotionally vulnerable – Phoenix Sober

*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 3min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min

Phase 2:
8% incline x 40min at easy zone 2 effort
*If you complete this phase outdoors, try and work in as much sustained elevation gain as possible.

Phase 3:
Core Medley
Push-up w/dumbbell row x 24 – Exercise Demo
Burpee pops x 24 – Exercise Demo
Mountain climbers x 24 – Exercise Demo
Elbow plank w/side to side hip roll x 24 (12 each side) – Exercise Demo
Alt V-Ups x 24 (12 each side) – Exercise Demo
Farmer’s walk rest period – carry x 2:30min (heavy weight and try to go unbroken)
This completes 1 round.
Continue repeating for a total of 3 rounds.
Each set try to tie all the core reps together without rest.
*After each push-up you’ll complete 1 row rep. Switch row arm every rep.

Hyrox & DEKAFIT Training
Run x 500m at zone 3 effort
Air Bike x 25cal
Run x 500m at zone 3 effort
Dead ball wall or shoulder overs x 20
Run x 500m at zone 3 effort
Tank or sled push pull x 100m (10m down & back x 5)
Run x 500m at zone 3 effort
Weighted burpees x 20
This completes 1 round.
Continue repeating for a total of 2 rounds.