Yancy Camp Workout 859
Yancy’s Daily Dose of Awesome – 74
Yancy’s Daily Dose of Awesome – 73
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 (we cut the run and lunge time in half and double the reps this week)
Run x 2min at zone 3 effort
Farmer’s carry lunge x 30sec – dumbbell or kettlebell in each hand & goal here is to complete as many lunges as possible in 30sec. Tie the reps together at 100% effort
This completes 1 round.
Continue repeating for a total of 16 rounds
Finish w/8min run (40min of total run time)
*If indoors on a treadmill, I want the entire 2min to be at 10% incline for the first and last 2 rounds.
*It’s very important that you transition quickly between running and lunging and then back to running.
Phase 3:
Burpee x 1min for max reps
Farmer’s carry x 1min for max distance. Indoors or outdoors, use a 10m out and back for distance calculations. (Recommended weight – men 55lb each hand & women 35lb each hand)
This completes 1 round.
Continue repeating until you have completed 100 burpees or 500m of farmer’s carry (whichever comes first)
*Keep in mind there is no rest! Best case scenario with this phase is to have someone keeping track of your reps/distance.
***This one is going to hurt! Don’t take it easy – attack this one!
