LCF/COMPTRAIN MINDSET:
“Ductus Exemplo”
WARMUP:
3 sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges Video
5 Inchworm to Push-up Video
Then,
Performed With Light Dumbbell:
10 Goblet Squats Video
10 Romanian Deadlifts (Each Side) Video
10 Single Arm Russian Swings Video
10 Strict Press (Each Side)
10 Goblet Squats Video
WOD:
#encore
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops (Sub 42 line hops Video)
12 Single Arm Dumbbell Thrusters- 6 per side (50’s/35’s) Video or 12 Goblet Thruster Video
21 Over-and-Back Dumbbell Hops
9 Alternating Single Arm Dumbbell Clean and Jerks (50’s/35’s) Video
21 Over-and-Back Dumbbell Hops
6 Alternating Single Arm Devils Press (50’s/35’s) Video
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
*A new round starts every 5 minutes in this interval workout (0-5-10-15)
**We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
CASHOUT:
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
