LCF/COMPTRAIN MINDSET:
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect.”
WARM UP:
8 Min for quality
10 Frog Jumps Video
200 Meter Run (15x10m Jog)
5 Inchworm to Push-ups Video
WOD:
#froggin
Every 5 Minutes x 5 Sets:
200 Meter Run (Running Subs: 30 Box Jumps , 50 High Knees In Place-R/L is 2 or 15x10m Sprints)
15 Burpees
200 Meter Run
**Rounds begin every 5 minutes in this simple bodyweight interval workout
You’ll complete the three stations for time and rest whatever time remains until the next round begins
Rounds begin on the 0-5-10-15-20
Record your time following the second 200 meter run
Your score is the slowest of the 5 rounds
We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest
CASHOUT:
25-50 “Child Makers”
1 “Child Maker” (Click Video for demo):
With a dumbbell in each hand:
1 Pushup
1 Dumbbell Row (left)
1 Dumbbell Row (right)
1 Dumbbell Deadlift
If only 1 DB, complete
1 Regular Pushup
1 DB Row Right
1 DB Row Left
1 Sumo Deadlift with DB Video
