LCF/COMPTRAIN MINDSET:
“Never confuse movement with action” – Ernest Hemingway
WARM UP:
8 Minutes for quality
30 Single Unders or 10 Jacks + 10 Cross Jacks + 10 Superstar Jacks
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video
*Use broomstick, band, rake etc.
WOD:
#castaway
AMRAP 20:
4 Strict Pull-ups Video *Not the best video but shows some other pullup variations you can do at home
8 Burpees
12 Single Dumbbell Step Back Lunges
CASHOUT:
#bodyarmor A
Max Reps:
Dumbbell Strict Press (left) Video
Dumbbell Strict Press (right)
* If we do not have access to a dumbbell that we can strict press for at least (5) reps, complete as a pushup test for max reps.
*Video shows both at same time. We will be doing Single Arm
#bodyarmor B
Max Set L- Hang
*Off pullup bar, hinged at 90 degrees at the waist with toes pointed above knees…10second minimum…if not Bend the knees to reduce loading on the midline
If no Pullup Bar – complete as max effort static Hollow Body hold Video
