Yancy Camp Workout 603

Here’s your pre-workout mental conditioning video for 603.  Enjoy my friends!

Say Yes

Workout 603

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 7 minutes – Running Mechanics Demo
Versa Loop Warm-up x 1 round

Run x 6min (2min at low end zone 3 aerobic effort, 2min at zone 4 above lactate threshold effort, 2min at low end zone 3 aerobic effort)
Rope or towel assisted pull ups x 20 – Exercise Demo
Bar pull-up x 1 to hand position change x 20 to pull-up x 1 (go with strength band assistance if needed) – Exercise Demo
Bodyweight step-ups x 50 (25 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 6 rounds.

Phase 2:
15% incline x 15min on a treadmill or outdoor run on a sustained climb at zone 3 aerobic effort for max distance
*If possible, tie Phase 2 immediately on to the end of Phase 1 without a break

Phase 3:
EMOM (Every Minute On The Minute)
Burpee x 5
Mountain Climbers x 20 (10 each leg)
Elbow plank w/side to side hip roll x 20 (10 each side) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10min
*The goal is to finish 10 rounds unbroken. If you hit a round where you’re unable to complete the reps within 1min, you’ll rest 1 additional minute then crank back up.