LCF/COMPTRAIN MINDSET:
“Problems are simply opportunities in work clothes”
WARMUP:
Running line drills Click Here
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
WOD:
#mirror effect
On the 0: 1 Mile Run (Sub 100 Box Jumps or 100 Squat Jumps)
On the 10: 100 Burpees
On the 20: 1 Mile Run
*Set a 9 minute time cap for each of the first 2 segments (Mile Run and 100 Burpees). Want a little bit of rest to keep the intensity for the next 10 min
CASHOUT:
#body armor
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Tricep Extensions Video
10 Close Grip Push-ups Video
Max Dumbbell Bench Press (If only 1 DB do all on one side for first round, then all on other for next)
*10 Tricep Extensions + 10 Close Grip Push-ups + Max Dumbbell Bench Press
After finishing the the first 20 reps in the upper body minute, you’ll complete as many dumbbell bench presses as you can with whatever time remains
