Yancy Camp Workout 850

Yancy’s Daily Dose of Awesome – 62

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:
Run x 3min at zone 3 effort
Weighted burpee x 4 – Exercise Demo  to pull-up x 3 (3 rounds – 12 weighted burpees & 9 pull-ups)
This completes 1 round.
Continue repeating for a total of 9 rounds
Finish w/13min run (for a total of 37min)
*If indoors on a treadmill, I want the 1st 2min of each 3min round of running to be at 10% incline

Phase 3:
Squat jump w/low throw using sandbag, dead/slam ball, rock/stone, or other weight implement x 6 – Exercise Demo
Burpee to squat jump w/log throw using sandbag, dead/slam ball, rock/stone, or other weight implement x 6 – Exercise Demo
Farmer’s carry x 30sec to static hang until forced to drop
This completes 1 round.
Continue repeating for a total of 6 rounds.