LCF/COMPTRAIN MINDSET:

“I don’t like that man, I should get to know him better”

Video

WARMUP:

1 minute each

Spiderman + Reach Video
Active Samson Video
Push-up to Down Dog Video

1 minute each

Front Plank on Hands 
Side Plank (30 Seconds Each Side) 
Hollow Hold Video

1 Round

3 Strict Pull-ups 
6 Push-ups 
12 AbMat Sit-ups 
24 Step Back Lunges

WOD:

#barbs

3 Rounds:

10 Strict Pull-ups (Sub 10 DB/KB Row per side)
20 Push-ups
30 Sit-ups
40 Jumping Lunges (Scale to no jump if needed)
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round

CASHOUT:

Tabata Front Squats 

*Hold 2 dumbbells in the front rack position for these squatting intervals  OR

*Hold Single DB or Obb Object in a Zercher Squat position Video

8 Rounds: 

20 Second Work 
10 Seconds Rest