LCF/COMPTRAIN MINDSET:
“Patience is not a virtue. Discipline is”
WARMUP UP:
1 Round:
1 Minute Hollow Hold Video
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog Video
30 Seconds Single Leg Glute Bridges (Each Side) Video
30 Seconds Slow Air Squats
3 Rounds:
2 Strict Pull-ups or DB/KB Rows per side
4 Push-ups
8 Air Squats
WOD:
#cindy
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one
*If you don’t have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.
IF NO PULLUP BAR – See below for OPTION 2
AMRAP 20:
9 Push-ups
16 DB/KB Rows (8 each side)
21 Air Squats
*Rx+ Wear a weight vest for the first 10 minutes if you have one
*If you don’t have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice.
CASHOUT:
#bodyarmor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side) Video
