Yancy Camp Workout 450

My wife and I have been consistently working with our kids to develop a positive and optimistic attitude. Coaching them on the importance of standing tall, communicating/speaking with energy and conviction, and living to serve others vs themselves. Raising kids is such an epic experience and as parents, we have a huge responsibility to set great examples by the way we live our own lives. Our kids spend a lot of time with us and they are constantly witnessing how we manage our own lives in the areas I’ve listed above. Are we navigating our lives the way we want our kids to grow up and navigate their lives or are we setting examples we’d prefer they not follow now and when they grow up? We have to take charge of our own lives before we can be great teachers. I truly believe we can be parents and friends to our kids at the same time. I commonly hear “don’t be a friend to your kids, be a parent.” I really believe we can be both at the same time. Several of my best friends in life are also my accountability partners and mentors. I love having real/direct conversations with them and they have created an environment where I’m comfortable being open and honest with them. As a parent, there’s no better feeling than when your kids are comfortable being open and honest with you. When they look forward to sharing with you. I challenge you to work very hard to get to this point with your kids. It takes lots of grace and time. Something my wife and I haven’t perfected but we love the challenge/process. Much love – Yancy

Workout 450:
Phase 1:
5min run at low end aerobic effort

Phase 2:
15% incline or trail run x 2min at zone 4 effort above lactate threshold (not comfortable)
15% incline or trail run x 4min at zone 3 aerobic effort (make sure this effort is true zone 3 and comfortable – don’t press this pace at all)
50lb (guys) 35lb (ladies) ball slams or one arm dumbbell snatches x 10 (this is recommended weight – not required)
Plyo clap push-ups x 10
Pull-ups or assisted pull-ups x 10
This completed 1 round.
Continue repeating for a total of 5 rounds
*Make sure you tie everything together without breaks during transitions.
*If you go with one arm dumbbell snatch, make such you switch hands every rep.

Phase 3:
15% incline or trail run x 20min at aerobic effort

Bonus:
Pull-up x 1 to hip slaps x 2 to toe to bar x 3 to hand position change x 4 to pull-up x 1
Rest x 30sec
This completes 1 full unbroken round.
Continue repeating for a total of 10min.
*Keep track of the total number of completed unbroken rounds you’re able to complete in 10min.
*If unable to complete any unbroken rounds, you can go with band assisted and simply take out the toe to bar portion.
*For some, you’ll be able to complete a few unbroken rounds then there will be sections that you won’t be able to complete unbroken. If this is the case for you, you can transition to assisted at some point during the 10min or you can break it up with several shake outs during each round.
*To be considered an unbroken round, you must complete everything listed without dropping.
*Toe to bars can be scaled down to knee raises but this will be considered a modification and any unbroken rounds that include knee raises won’t be considered an official unbroken round.