LCF/COMPTRAIN MINDSET:
“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”
WARMUP:
1-2 Rounds
200m Run *
1 Minute Glute Bridges Video
200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video
200m Run*
1 Minute Glute Bridge Walkouts Video
200m Run*
1 Minute Active Dive Bombers Video
*200m Run or 200m Run Substitute (15 x10m Shuttle Runs; 10m is approx 32ft)
WOD:
#whiteknuckles (approx 25 min Cap)
For Time:
20 Strict Pull-ups (Sub 40 Single DB or Odd-Object Rows Video or can splite 20 DB Row Right/20 DB Row Left)
400 Meter Run (Sub 30 x 10 Meter Shuttle Runs)
40 Dumbbell Power Cleans ((Alternate side every 10)
800 Meter Run (Sub 60 x 10 Meter Shuttle Runs)
40 Dumbbell Push Jerks (Alternate sie every 10)
400 Meter Run (Sub 30 x 10 Meter Shuttle Runs)
20 Strict Pull-ups (Sub 40 Single DB or Odd-Object Rows Video or can splite 20 DB Row Right/20 DB Row Left)
CASHOUT:
#bodyarmor
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full.
Click for a Video demonstration.
