LCF/COMPTRAIN MINDSET:
“I accept failure. Everyone fails at one time. But I can’t accept not trying” – Michael Jordan
WARM UP:
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video
WOD:
#beep test
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters (Single DB Across chest – similar to wall ball without the throw)
7 Alternating Single Dumbbell Power Snatches
7 Burpees
Demo Video of Beep Test
* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
OR
* Complete 10 Rounds for time.
CASHOUT:
#body armor
AMRAP 5:
Strict Pull-ups (Sub Inverted Rows Video or Odd-Object Rows Video)
Every Minute on the Minute:
7 Dumbbell Push-ups or Hand Release Pushups
