Yancy Camp Workout 808

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

Glory Days – don’t let them pass you by

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 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Burpee broad jump x 15 for max distance on each jump – Exercise Demo
Run x 8min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If completing your run portions on a treadmill, I want the last 3min of each 8min section to be completed at 10% incline.

Phase 3 (I’m removing most of the grip compared to last week – everything needs a break from time to time, but we’re hitting the core hard again before each 3min run.  This is extremely important training.  Your ability to run smooth and efficient after hammering on the body is so important in OCR):

Snatch x 20 w/RAM, rock, sandbag, bar, or dumbbell – Exercise Demo (if using a dumbbell go with a single arm snatch and switch arms each rep)
Elbow plank w/side to side hip roll x 30 (15 each side) – Exercise Demo
Alt V-up x 30 (15 each leg) – Exercise Demo
Plank w/hip drives x 20 – Exercise Demo
Plank w/up downs x 20 – Exercise Demo
Run x 3min at zone 3 effort (comfortable but faster than easy zone 2 effort). Make sure you dial in your focus on maintaining clean running mechanics and a confident running mentality with a fatigued body!
This completes 1 round.
Continue repeating for a total of 3 rounds.