Yancy Camp Workout 746

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

The greatest internship – parents and future parents, this is a must watch

*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 52min at easy zone 2 effort
Every 4min mark complete 10 one legged burpees
*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 3min (heavy weight and try to go unbroken)
Sandbell or kettlebell side to side row x 24 (12 each arm) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 3 rounds.
Each set try to tie all the reps together without rest.
*After each push-up you’ll complete 1 row rep. Switch row arm every rep.

Hyrox & DEKAFIT Training
Air Bike x 25cal
Box Jump (or step-up) Overs x 25
This completes 1 round.
Continue repeating but drop cals/reps down to 20/15/10/5 for remaining 4 rounds.
Knock out this workout at race pace – how fast can you complete the 75cals & 75 reps???