Yancy Camp Workout 553

Many people are very quick to judge and hate on others. We see it every day. Without knowing much about a situation or the person, they will throw verbal and keyboard hate around like it’s their profession. They constantly keep an eye and ear out for anyone and everyone who doesn’t fall in line with their way of thinking, and once someone gets outside their lines, they strike like a rattlesnake. My veteran clients know I write a lot of about developing a pause button and there are so many situations in life when having a pause button can be really helpful. Especially this holiday season, I encourage everyone to work on their pause button. Anytime you find yourself ready to strike, hit the pause button and think about what you’re about to say/do/write/text. When I wake up each day I get wildly geeked up about everything the day has to offer and hating and judging others just doesn’t light my daily fire.  Much love – Yancy

Workout 553
Phase 1:
Versa loop exercises:
Versa loop side step x 20 each direction
Versa loop side shuffle x 20 each direction
Versa loop around the world x 5
Versa loop sump jumping jacks x 5
Versa loop speed touches x 20 each direction
Versa loop side step x 20 each direction.
Strength band face pull x 10
Strength band row x 20 (10 each arm)
This completes 1 round.
Continue repeating for a total of 2 round.

Phase 2:
Dead lift (use hex bar if available) x 6
Farmer’s walk x 30sec (recommended weight – heaviest you can manage without dropping during the 30sec)
Pull-up x 6 to hand position change until forced to drop or until you reach 32.
Hand release push-ups x 12
This completes 1 round.
Continue repeating for a total of 5 rounds.
*For the first 2 reps of each dead lift set, I want you lifting heavier than last week.

Phase 3:
15% incline on the treadmill or outdoor climb x 3min at low end zone 3 aerobic effort
15% incline or outdoor climb x 90sec at high end zone 4 effort – making sure you’re well above lactate threshold
15% incline or outdoor climb heavy carry x 90sec at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If doing this workout outdoors without a sustained ascent that will allow you to complete the rounds unbroken, you’ll need to descend after each round then move to the next round.  If outdoors and required to descend, you can carry your heavy carry weight implement down to the start point in prep for the next round.

Phase 4:
Tire drag or 15% incline x 20min at low end aerobic effort.
If you choose 15% incline, I want 10 of the 20min to be with a weight vest on or with a 20lb carry.