LCF/COMPTRAIN MINDSET:
“One of the most difficult things to give away is kindness, It usually comes back to you”
WARM UP:
Easy Jog:
400 Meters, then
3 Rounds:
30 Seconds Knuckle Drags Video
30 Second Hollow Hold Video
30 Second Active Samson Video
WOD:
#oxygen
3 Rounds:
25 Strict Pull-ups *Scale to Pullups, Ring Rows, KB/DB Row-25per side, or Odd object row Video
400 Meter Run *See Sub below
50 Sit-ups
800 Meter Run **See Sub below
*Substitution for 400m Run
30 x 10 Meter Shuttle Runs
30 High Knees in Place
30 Burpees
30 Box Jumps/ Stair Jumps
100 Double Unders or Singles
**Substitution for 800m Run
60 x 10 Meter Shuttle Runs
60 High Knees in Place
60 Burpees
60 Box Jumps/Stair Jumps
100 Double Unders
CASHOUT:
Alternating Tabata:
- Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
- The flow of the workout goes:
- 8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest - Choose a band tension that allow you to move for all 20 seconds
- If the hollow rocks are too challenging – complete hollow holds
