Yancy Camp Workout 517

This one is going to tie in to some of my past messages but it sparked my interest again after the last few days while out on a big work project. I was recently in a situation where I was working with a large group of Alpha individuals (I definitely consider myself an Alpha). I do my best to be a gracious Alpha but at the end of the day, I like to be in charge. I like to be making decisions, managing things, structuring deals, navigating challenging situations from the front of the pack, the one with the microphone in hand, etc. As I’ve gotten older, my Alpha traits have gotten stronger but my desire to be a gracious Alpha has also gotten stronger. I use the word gracious a lot when I’m communicating with people because I feel that we can navigate so many situations no matter how tough and challenging they are as long as we remain gracious throughout the entire process. We can be knee deep in crazy tough situations at work, in the community, and at home and be strong Alpha leaders while also maintaining a high level of respect for everyone involved. To help make this happen, we all need to have personal contracts with ourselves. We need to be the type of person who people will want to follow. We need to lead and express ourselves in a way that leaves others wanting to jump onboard our train. We want to help people understand that we have their best interest in mind. We need to lift others up and market their excellent abilities (just about everyone is awesome at something). Are people excited to see us when we walk in to a room or are they immediately on edge? Do we love on the people around us or do we make it about ourselves? Do people gravitate toward or away from us? This last statement is a huge one for me. I work very hard to be the type of person people gravitate toward. I’m sure I fail at this sometimes but at a minimum I’m constantly reminding myself how important this is to me. Am I providing a mental and physical lift to others or are I dragging them down. This is a daily choice! I don’t know many people who like hanging out with “I” people.
*I believe many of us consider ourselves Alpha types and some may be wondering, but I’m confident that many of you may be more Alpha than you think.
Much love – Yancy

Workout 517
Phase 1:
7min run at low end aerobic effort
Versa Loop exercises
*All movement exercises – 30yd (15yd down & back)
*All upper body pull exercises – 20 reps (10 each arm)
*Around the world legs – 5 rounds
*Around the world push-up – 5 rounds
*This completes 1 round.
*Continue repeating for a total of 2 rounds.

Phase 2:
Run x 8min at aerobic effort
Lunges x 80 (40 each leg)
Continue repeating but drop min & reps down to 7/70, 6/60, 5/50, 4/40, 3/30, 2/20, 1/10.

Phase 3:
Every Minute On The Minute (EMOM)
Burpee x 1 followed by run x 30yd
Burpee x 2 followed by run x 30yd
Continue repeating for as many rounds as possible increasing the burpee rep count by 1 each round.
Once you reach your failure point (you’re not able to complete the burpees and 30yd run before the minute mark), rest x 1min and immediately beging EMOM ladder back down to 1.
Example – Let’s say you failed on the set of 10 burpees. You’ll rest x 1min, then begin the ladder down to 1 starting at the number that’s under the last successful round you completed:
Burpees x 8 – run x 30yd
Burpees x 7 – run x 30yd
etc.
Your score for this EMOM is the total number of rounds you complete. Example, if you fail to make 10, your mark going up the ladder is 9 and if you’re able to successfully make it back down the ladder to 1 your score would be 9 + 8 = 17 for your score. If you fail to make it all the way down, you’ll take the number of rounds you are able to successfully complete going back down the ladder and add it to 9. This will be your score. Enjoy!

Bonus:
Tire drag or 15% incline x 20min at low end aerobic effort