LCF/COMPTRAIN MINDSET:
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind”
WARM UP:
2-3 Sets
15 Double Unders (Single Unders)
15 Glute Bridges Video
15 Air Squats
10 Single Arm Dumbbell Squat Clean
10 Single Arm Dumbbell Strict Press (Each Side)
WOD:
#sandpaper
AMRAP 12:
2 Single Dumbbell Power Cleans (Alternate Sides)
2 Single Dumbbel Goblet Thruster
30 Double Unders Scale to 45 Singles or 30 Line Hops -Over and Back = 1 Rep
4 Single Dumbbell Power Cleans
4 Single Dumbbell Goblet Thruster
30 Double Unders
6 Single Dumbbell Power Cleans
6 Single Dumbbel Goblet Thruster
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
CASHOUT:
#bodyarmor
Part A) 3-5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex (Click Video for demo):
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Part B) Not for Time:
20 Slow Cossack Squats (Click Video for demo):
This is 10 per side
