WORKOUT OF THE DAY, MAY 19TH 2020

LCF/COMPTRAIN MINDSET:

“Action is the fundamental to key to all success”

Video

WARMUP:

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 

DEMO VIDEO: Click Here

WOD:

#longbeach (30 min cap)

1 Round: 
160 Double Unders (Sub 320 Single Unders or 160 Line Hop Overs)
800 Meter Run *(See below for Running Subs)
40 Burpees

2 Rounds: 
80 Double Unders (160 Single Unders or 80 Line Hop Overs)
400 Meter Run *(See below for Running Subs)
20 Burpees

3 Rounds:
40 Double Unders (80 Single Unders or 40 Line Hop Overs)
200 Meter Run *(See below for Running Subs)
10 Burpees

*Running Subs:

200m Run

15 x 10 Meter Shuttle Runs

15 Box Jumps

15 Mountain Climbers

15 Weighted Step-ups

400m Run

30 x 10 Meter Shuttle Runs

30 Box Jumps

30 Mountain Climbers

30 Weighted Step-ups

800m Run

60 x 10 Meter Shuttle Runs

50 Box Jumps

50 Mountain Climbers

50 Weighted Step-ups

CASHOUT:

#body armor

8 Rounds: 

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

Video

 

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