Yancy Camp Workout 817

Below you’ll find your Yancy’s Daily Dose of Awesome Workouts (each of which contains your mental conditioning messages).  Remember, if you want to opt-in (free to all active Yancy Camp members), message YANCYCAMP to 41259 and save 41259 in your phone as Yancy’s Daily Dose of Awesome.   Much love – Yancy

Yancy’s Daily Dose of Awesome – 14

Yancy’s Daily Dose of Awesome – 15

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 (I’m changing the rep count & run time again this week – enjoy!):
Burpee broad jump x 6 for max distance on each jump – Exercise Demo
Run x 3min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If completing your run portions on a treadmill, I want the last 90sec or each 3min run section to be completed at 10% incline.

Phase 3 :
*I want you tying everything together with no breaks if possible. I also want you adding up your total static bar hang time for each round. This is going to be your score for this phase.
Farmer’s carry weighted lunge x 20 (10 each side w/dumbbell, kettlebell, or sandbag in each hand)
One arm dumbbell snatch x 12 (6 each side – switching hands each rep) – Exercise Demo
Weighted burpee x 12 – Exercise Demo
Pull-up x 2 to hand position change x 16 to pull-up x 1 to static hang until forced to drop.
Run x 4min 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.