Yancy Camp Workout 549

Happy Thanksgiving and much love to all our clients from the USA. For everyone else, much love to you as well. Hug your family and friends tight today. Smile big and live with the highest amount of gratitude possible. I challenge you to focus on being the best possible version of yourself today. Do something in a way today that gets you outside your norm. Take 10min and have a purposeful conversation with someone you love. With zero distractions, just dive in and engage. Enjoy this time of year. Things tend to speed up and get hectic for many during a time when we need to be slowing down and spending time with family in a stress free environment. I challenge you to be the one who lifts the party up. Be the positive energy that make people want to gravitate toward you. Much love – Yancy

Workout 549
Phase 1:
Run x 5min at low end aerobic effort

Phase 2:
Run x 40sec at low end zone 3 aerobic effort
Run x 20sec at zone 5 effort (appx 800m-1600 / .5 – 1.0 mile race pace)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Make sure you maintain clean running mechanics. If you feel things start to fall apart during the 20sec sections, slow down the pace.

Phase 3:
Run x 400m (track, road, or treadmill) at zone 3 aerobic effort.
Heavy farmer’s walk x 100m
Thrusters x 10 (using one of the farmer’s carry weights)
*If using a 400m track, you’ll leave the carry weights where you finish the carry/thrusters.
This completes 1 round.
Continue repeating for a total of 8 rounds.
*You will have completed 2 miles/3200m of running, .5 mile/800m of farmer’s carry, and 80 thruster reps.

Bonus:
Tire drag x 15min at zone 3 aerobic effort.