Yancy Camp Workout 477

You are almost always your toughest critic. How often have you been nervous about accepting a challenge or a big task at work? We’re often times afraid of failure and we hold ourselves back from achieving and conquering things we’d love to do. Almost always after we complete some of these challenging tasks/events, we find that people in charge, our peers, and others are impressed with our imperfect performance. When I began accepting I’d never be perfect and started believing I had a lot of provide to others through my creativity, actions, and words, doors started to open. I got out of my own way, started saying yes to more opportunities, and enjoyed being a rookie at least once a day. It’s easy to be in veteran status in life and at work. Settling in to the norm that is easy and comfortable for us. Excitement comes from being a rookie as often as possible. Learning new things and accepting challenges and opportunities that make us nervous. Much love to all you rockstars – Yancy

We have a pretty basic workout today but it’s a quality OCR session. There are several different way you can complete the running for 477 – indoor on the treadmill with all at flat 0% incline, treadmill moving back and forth between flat & incline, treadmill all at incline, outdoor flat, or outdoor on the trails. Enjoy!

Workout 477
Run x 10min at aerobic (zone 3) effort
Sandbell, sandbag, or kettlebell side to side bent rows x 30 (15 each hand – see video if needed)
Push-ups x 20
Weighted step-ups x 20 (10 each leg)
One arm dumbbell snatch x 10 (5 each side – switching hands each rep)
This completes 1 round.
Continue repeating but drop run time down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.