Yancy Camp Workout 484

I’m challenging you to work on your reactions to little daily issues that get you fired up. When was the last time you got all worked up over something that shouldn’t have sent you on a tantrum? Work on developing a pause button so you can relax during the moment and curb your feelings of wanting to get frustrated and angry. It’s important to work on this throughout your day but the most important time is when you’re with your spouse and kids. Showing patience and on the spot control can be very challenging but it’s a quality us parents, friends, family members, co-workers, and community leaders can work to improve. Much love – Yancy

Workout 484
Phase 1:
Run x 5min at low end aerobic effort

Phase 2:
7min run at low end aerobic effort
2min run at above lactate threshold effort (you’ll find this effort in zone 4)
Continue repeating but drop low end aerobic effort duration down to 6/5/4/3/2/1min (2min duration at above lactate threshold effort will stay 2min throughout)
*I want you logging your low end pace and HR, your above lactate threshold effort pace and HR, and your overall distance covered during this 42min unbroken run workout.
*If you do this workout outdoors, make sure you complete it on a route you’ll be able to duplicate when we come back to this one. You’ll find yourself covering longer distance and running at faster paces. A treadmill, track, or flat road section will provide the most consistent testing area for this workout but if you’re like me, you want to get out on the trails. I understand!
*If needed, you can do this workout on the bike.
*You can also do the entire workout at incline on the treadmill.

Phase 3:
Burpee w/broad jump x 100yd for time
*Your broad jump distance should be the only way your progress forward (no stutter steps, falling forward, etc).

Bonus:
Weighted pull-up x 1
Rest x 30sec
Continue repeating until you’re forced to drop set to continue.
Once you’re down to no weight, continue repeating for a total of 10 additional rounds.
Finish w/hip slaps for max reps, drop and rest x 30sec, hand position changes for max reps, drop and rest x 30sec, bar hang for max duration. Enjoy!
*If unable to complete a weighted pull-up, I want you completing a total of 30 rounds of pull-up x 1 followed by 30sec rest. If you’re unable to complete a pull-up, I want you completing heavy lat pulldowns x 1 followed by 30sec rest (go with the heaviest weight possible each rep).