Yancy Camp Workout 878

Yancy’s Daily Dose of Awesome – 93 (Yancy’s talking about positive energy again)

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 9min at zone 3 effort (make sure you at a comfortable pace)
Walking lunge x 40 (20 each leg) immediately followed by split squat jump x 30 (15 each leg) – Exercise Demo
Fwd & bwd bear crawl x 40m – 5m fwd to 5m bwd x 4
This completes 1 round.
Continue repeating for a total of 4 rounds
*Make sure you tie everything together in a way that does not allow your heart rate to drop significantly between the running portions.

Phase 3:
Burpee broad jump x 10
Pull-up x 1 to hand position change x 16 to pull-up x 1
This completes 1 round.
Continue repeating but drop burpee broad jump reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.