Yancy Camp Workout 893

Yancy’s Daily Dose of Awesome – 109 (are you policing yourself first

*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 (this week we’re getting our hands wet with cold water before every farmer’s carry):
Farmer’s carry lunge x 60m (dumbbell or kettlebell in each hand – if inside, use a 10m down & back x 3)
Run x 4min – first 3min comfortable zone 3 effort & last 1min zone 4 above lactate threshold effort
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
*Choose a farmer’s carry weight that’s challening

Finish w/8min run at zone 2 effort – if inside on treadmill go with 10% incline for the 8min.

Phase 3:
Start timer
Fwd bear crawl x 10m
Bwd bear crawl x 10m
One leg burpee x 4 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds

Much love – Coach Yancy