Yancy Camp Workout 907
Yancy’s Daily Dose of Awesome – 124 (extinguish the stress and bring the love)
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 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot
Phase 2:
Farmer’s carry lunge x 10 (5 each leg)
Push-up to dumbbell row x 6 – Exercise Demo
Run x 400m at 1600m/mile race pace
Run x 200m at zone 2 easy effort (nice and easy)
*This completes 1 round.
*Continue repeating for a total of 34min
*We’re dropping down from 1200m (last week) to 800m this week. You should feel fast and accomplished with the drop in distance.
Finish w/6min run, incline treadmill, or tire drag at easy zone 2 effort.
Phase 3:
Start timer
Pull-up x 1 to hand position change x 12 to pull-up x 1
Burpee x 5
This completes 1 round.
Continue repeating until you have completed 12 rounds.
*Use a strength band for assistance if needed for pull-up & hand position change reps
