Yancy Camp Workout 887

Yancy’s Daily Dose of Awesome – 102 (that make it or break it moment)

*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:
Walking lunge x 12 (6 each leg) immediately followed by split squat jump x 6 (3 each leg) – Exercise Demo
Run x 2min at zone 3 aerobic effort (make sure you’re at a comfortable pace)
Weighted lunge x 10
Run x 2min at zone 3 aerobic effort
Burpees x 10
This completes 1 round.
Continue repeating for a total of 8 rounds
*If you’re completing this workout inside on a treadmill, go with 10% incline for rounds 2, 4, 6, & 8

Phase 3 (same as last weeek & I want you getting competitive!):
Start timer
Burpee x 10
Bar hand position change until forced to drop
Continue repeating until you have completed a total of 200 hand position change reps.
Your score for phase 3 is the amount of time it takes you to reach 200 hand position change reps. *The time it takes to do your burpees is included in your overall time.

Much love – Coach Yancy