Yancy Camp Workout 521

Bring big energy and allow yourself to be coached. I get coached every day and most of it doesn’t cost me a penny. I haven’t gone a day in long time where I didn’t watch/listen to at least one motivational YouTube video, and I absolutely consider this coaching for me. Tony Robbins says to never stop bringing energy and allowing yourself to be coached. I need these daily reminders sometimes. Denzel Washington says “don’t just aspire to make a living, aspire to make a difference.” This motivates the heck out of me. I’m passionate about leaving a legacy. I’m hungry every day to try and make a difference. I definitely miss opportunities, but thinking about it daily helps me see some of the opportunities I would have missed in the past. I find myself pinching seconds like there’s no tomorrow. I refuse to allow myself to be negative. It’s unacceptable to me. Make something unacceptable to you. If there’s something you need to curb in your life, try making it unacceptable. Much love – Yancy

Phase 1:
Versa loop warm-up
30 reps (15 each leg) or 30yd (15yd down & back) of each movement
For the two around the world exercises go for 5 rounds.

Phase 2:
Run x 15min at low end aerobic effort

Phase 3:
*For this workout, you’ll need a hill (if possible 15%+) that takes you appx 2min to ascend at above lactate threshold or access to a treadmill.
Ascend the hill or run on the treadmill at 15% incline x 2min at above lactate threshold effort
If using a hill, shuffle jog down for your recovery.
If using a treadmill at 15% incline, reduce the speed to a walk effort x 2min
This completes 1 rep/round.
Continue repeating for a total of 9 reps/rounds
For reps/rounds 3, 6, & 9 I want you carrying a heavy weight (50+ lbs for guys & 35+ lbs for the ladies). Make sure you keep the effort above lactate threshold for the carries.

Phase 4 (if possible, start immediately after completing phase 3):
Strength band resistance burpees x 10
Strength band rows x 20 (10 each arm)
Static bar hang until forced to drop
Rest x 10sec
Hand position change x 20
Rest x 10sec
Pull-up or assisted pull-up x 2
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If you don’t have access to strength bands (see videos for exercise visuals), replace with regular burpees and dumbbell bent rows x 20 (10 each side)