Yancy Camp Workout 1032

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2 (these long duration aerobic conditioning sessions are SO important):
90min brick at zone 2 effort but only 30min of it will be running.
This leaves you with multiple options. Below are several possibilities:
60min bike & 30min run
30min bike/30min incline treadmill brisk walk /30min run
30min stairclimber/30min bike/30min run
*And there are multiple other possibilities – make sure you finish with the 30min run
*You must keep the transitions to 15sec or less (this is SO important)

Phase 3:
I turned 50 years old today (Jan 18th) and I’m so dang excited to hit 50.
Promise me you’ll watch this video – Yancy’s 50 year old 12 month challenge

You know how I like to have fun with numbers in our sessions so here you go my friends
For time:
The DEKA 50
Weighted Alternating Reverse Lunge x 50 (if you have access the proper weight is 55/33 Spartan RAM or you can go heavier)
Row x 50cal
Box Step or Jump over x 50 (24″ box)
Med Ball Sit-Up x 50 (20/14)
Ski x 50cal
Air Bike x 50cal
Dead Ball Shoulder Over x 50
Weighted Burpee x 50 (if you have access, the proper weight is 44/22 Spartan RAM or you can go heavier)

If you don’t have access to the equipment above, modify with:
Bodyweight walking lunge x 50 (25 each leg)
Thruster x 50 (40/25)
Fwd & bwd bear crawl x 50 meters
Weighted Sit-Up x 50 (20/14 – if not available, go with a rock or other weight implement)
Hand Release Push-Up x 50
Burpee x 50
Bar hand position change x 50