LCF/COMPTRAIN MINDSET:
“How wonderful it is that nobody needs to wait a single minute before starting to improve the world”
WARMUP:
5 Minutes for quality
5 Push-up to Down Dog Video
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders (Sub Jumping Jacks – 20 Regular/20 Cross Jacks)
WOD:
#roundabout (20 min Cap)
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans Video (Single KB Squat Clean Video)
100 Double Unders (Sub – 50 Over and Back Hops Video)
50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)
100 Double Unders (Sub – 50 Over and Back Hops Video)
50 Single Arm Alternating Dumbbell Squat Cleans
CASHOUT:
#body armor
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left) Video
2nd Minute: 4 Tempo Split Squats (Right)
Tempo: 4 Seconds Down, Fast Up
