Yancy Camp Workout 464

Today I’m challenging you not to filter the amount of love and service you provide to your loved ones, teams, employees, neighbors, and groups. In most cases, when you feel the desire to love and serve someone, its healthy to allow yourself to do so.

Workout 464
Phase 1:
Start timer
Run x 1 mile/1600m
Immediately after completing 1 mile/1600m complete the following for as many reps as possible until timer hits 10min:
50lb (guys) 35lb (ladies) step-ups until timer hits 10min mark (minimum 20″ box height).
Rest x 3min.
*Your score is the number of step-ups you complete – you must have full hip extension at the top of the step.
Continue repeating for a total of 4 rounds but change the exercise to the following for rounds 2, 3, & 4:
Burpees
Pull-up x 1 to hand position change x 4 = 1 rep – continue repeating.
One arm dumbbell snatch (if possible – 50lb for guys & 35lb for ladies & make sure you’re switching hands each rep.
*Your score is the total number of clean form reps you complete in the 4 rounds.
*You can modify this workout by using an incline treadmill at 15% and instead of running for 1 mile/1600m. you’ll be running x .50 mile each round.

Phase 2:
Run x 8min at aerobic effort.