Yancy Camp Workout 489

As you’re reading this, I want you to stop what you’re doing and call or text someone very important to you. Is there a person in your life who means a lot to you that you haven’t reached out to in awhile? Maybe someone you’ve lost connection with for various reasons? Are you and your spouse, boyfriend/girlfriend, friend, or family member having issues right now? Drop what you’re doing and reach out to them now! Our time here is so very precious and short and we can rise above our busy life, ego, pride, etc. and be the unifier and catalyst to relationship building. We want to be great tribe leaders and lean on our relationships as we participate in this life journey. If you’re holding a grudge or hung up on something someone did, get over it! Short of physically harming your family, it’s hard to find something that doesn’t deserve forgiveness. We can bring out the best in people when we lift them up. Much love – Yancy

Workout 489
400m run at tempo effort
Weighted squats x 10
Bwd bear crawl x 20yd
Fwd bear crawl x 20yd
One arm sandbell, dumbbell, or kettlebell snatch x 10 (5 each side – switching hands each rep)
Side to side squat jump w/sandbell, dumbbell, or kettlebell row x 10 (5 each side)
This completes 1 round.
Continue repeating but distance changes to 800m/1200m/1600m/1200m/800m/400m for remaining 6 rounds.
*Bonus if indoors on the treadmill – I want you doing the 800m, 1600m, & 800m sections at 15% incline.
*If inside with limited space, you can break up crawls to 5yd bwd to 5yd fwd – repeat x 4 for a total of 40yd.
Enjoy my friend!

Bonus:
The Willis Wipe Out (There are two options)
Option 1:
15% incline x .125 miles/200m
Burpees x 20
Continue repeating but drop burpees down to 19/18/17/16/15/14/13/12/11/10/9/8/7/6/5/4/3/2/1 for the remaining 19 rounds for a total of 210 burpees and 2.5 miles

Option 2:
.25 miles/400m run (treadmill, track, trail, or road)
Burpees x 20
Continue repeating as outlined above for remaining 19 rounds for a total of 210 burpees and 5 miles.

Your mark is the total time it takes to complete. I’m working on finding the gold standard for this one but very few have done it so I need more data. Enjoy and I’d love to hear from you on how this goes.