Yancy Camp Workout 473

Pride and ego provide very tough obstacles for us at times. Much tougher obstacles than we’d ever see out on course. An argument that leads to tension with our spouse, friend, family member, co-worker, neighbor, or someone out in town gets us fired up and there’s no way we’d consider being the first to apologize. Guys, let’s be honest here, we’re usually more to blame for letting pride and ego get in the way of bringing harmony to the situation and instead, we want to stand our ground. There are times when standing our ground is important but often times, bringing strong leadership to the situation should mean you’re carrying a fire extinguisher instead of more fuel. A great leader always has his or her fire extinguisher on the ready. Short of life and death situations and other periodic times when it’s valuable to lead without waiver, in most cases, empathy, compassion, flexibility, and the ability to respect others emotions shall be our approach. Much love – Yancy

Workout 473:
Phase 1:
Run x 10min at low end aerobic effort

Phase 2:
Run x 2min at aerobic effort
Weighted step-ups x 10
Pull-ups x 5 (after 5th pull-up, static bar hang x 10sec)
This completes 1 round.
Continue repeating for a total of 15 rounds.
*See video of weighted step-ups in the library – make sure you complete hip and knee extension on every step (you can use a sandbag, sandbell, bar, dumbbell in each hand, barbell, RAM Roller, bucket, or any other weight implement you have access to).

Phase 3:
Run x 10min at aerobic effort

Bonus:
Power clean x 10
Burpees x 10
Continue repeating 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
*For power cleans you can use a bar, sandbag, or dumbbells (one in each hand)
Tire drag or 15% incline x 20min at aerobic effort