Yancy Camp Workout 466

What are you doing today to make sure you die on E? Empty the tank! What are we doing today to pinch the life out of every second we get? Once you get in the habit of dominating the day, you will find yourself craving more time each and every day. There’s nothing more fun than knocking things off a checklist and powering through challenges. It’s a great day to be alive and it’s a great day to live, serve, and love big! Much love – Yancy

Phase 1:
20min run or tire drag at aerobic effort.

Phase 2:
*You’ll have two different options for phase 1

Option 1:
Start timer
15% incline on treadmill x .25 miles.
Immediately after hitting .25 mile mark, complete as many strict form burpees as possible until timer hits 4min.
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Your score is the total number of burpees you complete in the 8 rounds.

Option 2:
Start timer
Run .50 miles/800m (no incline or as little as possible if outdoor)
Immediately after hitting .50 miles/800m mark, complete as many strict form burpees as possible until timer hits 4min.
This completess 1 round.
Continue repeating for a total of 8 rounds.
*Your score is the total number of burpees you complete in the 8 rounds.

*Some won’t be able to climb or run fast enough make the mark in less than 4min and have time for burpees each round.
If you fall in this category, you’ll do the exact test but drop the .25 miles down to .20 miles if going with 15% incline option or .40 miles if going with flat run option.

Phase 3:
Thrusters (50lb for guys & 35lb for ladies) x 10
Start timer
Pull-up x 1 to hand position change x 4 to static hang until forced to drop – stop timer!
This completes 1 round.
Continue repeating until your total clock time hits 8min mark.
*Right before starting your 2nd round on the bar, you’ll start your timer again. The goal is to completes Phase 2 in the fewest rounds possible.
*Every round must start with Thrusters x 10.
*No rest is allowed during the transitions.