Yancy Camp Workout 400

I’ve been waiting for 400 for awhile now. As promised, this is going to be a big workout and one you should definitely round some friends up to do it with you. Since we’re close to Christmas, I’m going to throw in a 12 Days of Christmas spin on this one. Rock-n-roll team and please let me know on social how this one went. Would love to see pics and/or videos and let me know what weight you used. Get a group together and enjoy this one!

Knock this one out just like you sing the song – 12 Days of Christmas:
1 – 800m run (on treadmill in miles – .50)
2 – Thrusters (we’re going heavy on these)
3 – One arm dumbbell snatch (3 each side)
4 – One leg burpees (switching legs each rep. 4 total – 2 each leg)
5 – Pull ups (modification – heavy lat pulldowns or assisted pull ups)
6 – Plank w/hip circles
7 – Sumo squat jump w/press (see new video in library)
8 – Push ups
9 – Sumo jumping jacks
10- Split squat jumps
11- Seated deep lean press (holding dumbbell in both hands as
12- Burpee to broad jump

*This one is designed to be able to be accomplished easier in a gym but can definitely be done outside on a 400m track. I designed it to where all the lifting can be accomplished with one dumbbell.
*Shoot me a message if you have any questions about how to complete the workout following the 12 Days of Christmas model. Enjoy!