Yancy Camp Workout 807
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Accountability Partners
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2 (staying at a comfortable running effort, we’re going to beat last weeks mark!):
Start timer
Run 1600m at zone 3 effort
Complete as many burpees as possible until timer hits 12min mark.
Run 1600m at zone 3 effort
Complete as many burpees as possible until timer hits 24min mark.
*Your score is how many total burpees you complete.
Run or brisk walk (if needed on incline treadmill) x 20min at zone 2 effort
*If you have access to a treadmill, I want this 18min to be at 10% incline.
The last 8min will be with a heavy carry – sandbag, dead ball, Spartan RAM, weighted bucket, or any other weight implement that you have access to.
*If completing this 20min outside, I want you completing 20 split squat jumps at the end of each 4min mark.
Phase 3:
Farmer’s carry x 1min for max distance (go heavy)
Side to side squat jump w/row x 20 (sandbag, kettlebell, or other weight implement can be used) Exercise Demo
Pull-up x 1 to static hang x 10sec, rest x 10sec – repeat for a total of 10 pull-ups
Rest x 1min
This completes 1 round.
Continue repeating for a total of 5 rounds.
