LCF/COMPTRAIN MINDSET:
“The only difference between feedback and criticism, is how you hear it”
WARMUP:
3 Sets
30 Seconds Single Unders/Jumping Jacks or Mountain Climbers
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to target if have
WOD:
#ceiling fan
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders (Sub 50 Single Unders or 20 Over and Back DB Hop Overs)
20 Single Dumbbell Overhead Reverse Lunges (Switch arms at the 10 rep mark and continue to alternate legs each rep
40 Double Unders
**Goal 3+rounds
CASHOUT:
AMRAP 5:
Single Arm Dumbbell Strict Presses (Switch arms every 5 reps on the dumbbell strict press)
On the Minute (Starting at 0:00):
6 Hand Release Push-ups Video
