LCF/COMPTRAIN MINDSET:
“I guess it comes down to a simple choice, really. Get busy living or get busy dying”
WARMUP:
6 minutes for quality
3 Inchworms
6 Russian Baby Makers
9 Single arm DB Deadlifts (per arm)
12 Mountain climbers (R/L=1)
WOD:
#nastydozen (*Goal 3-5 Rounds)
AMRAP 12:
50 Air Squats
7 Strict Pull-ups (Sub DB/KB Rows, 7 per side Video or Ring Rows Video)
10 Single Dumbbell Power Cleans per Side ( Sub 20 Russian KB Swings)
CASHOUT:
#body armor
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
Sets begin every 90 seconds in this lower body focused Body Armor
Start Times: 0:00-1:30-3:00-4:30-6:00-7:30
One set is considered to be the weighted complex + the unweighted complex (42 total reps)
Alternate legs after every set for a total of 3 each side
It is your choice on loading for the weighted portion
Choose a weight that you are able to complete unbroken each set – opting for speed over weight
Complex Demo: Video
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
