Yancy Camp Workout 914

Yancy’s Daily Dose of Awesome – 128 (throwing away the filter when appropriate)

*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:
Yancy Camp 4000
Start timer
Run 1600m/1 mile
Rest x 60sec
Run 1200m/.75 mile
Rest x 60sec
Run x 800m/.50 mile
Rest x 60sec
Run x 400m/.25 mile
Stop timer
Your score is the total time it takes you to complete the workout minus the 3 minutes or rest time. *Take the total time on your watch/timer and subtract 3 minutes – this is your score.

Finish with 15min run at easy zone 2 effort.

Phase 3 (we’re keeping it the same as last week – let’s beat your time!):
Start timer
Weighted Burpee x 5 – Exercise Demo
Pull-up x 5
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 10 rounds.

Much love – Coach Yancy