LCF/COMPTRAIN MINDSET:

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge”

Video

WARMUP:

30 seconds each

Single Unders (Sub Jumping Jacks)

Active Spidermans Video

Single Unders 

Active Samson Video

Single Unders 

Mountain Climbers Video

Single Unders 

Reverse Lunges 

Single Unders 

Frog Hops Video

Single Unders 

Slow Burpees

WOD:

#gone in 60 Seconds

3 Rounds:

40 Single Dumbbell Step-Back Lunges *Hold DB  at chest

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders  (Sub 30 Single Unders, 20 Line Hops, or 10 Over and Back DB Hop Overs)

CASHOUT:

For Time:

50 “Child Makers”

1 “Child Maker”: Video

1 Push-up 
1 Dumbbell Row (Left) 
1 Dumbbell Row (Right) 
1 Dumbbell Deadlift

**If you have only a single dumbbell, complete a regular push-up, and the remainder as written above

If you do not have any weights, complete:
1 Push-up Plank (Start in Plank, Then go down to elbow, then elbow, then back up to plank)
1 Push-up
1 Burpee