LCF/COMPTRAIN MINDSET:
“A hero is one that knows how to hang on for one, minute, longer”
WARMUP:
Running Line Drills
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:
#double time
For Time:
3 Mile Run (4800m – 12x400m ) *Scale to 2 mile if need. **Sub 300 Step Ups (Weighted) if no like run
Every 3 Minutes:
9 Burpees + 21 Air Squats
*Going longer in today’s running focused workout
*We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
*Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
*Make sure to wear a watch so you know when these 3-minute intervals arrive
*This workout will likely last 30+ minutes
In order to achieve the right stimulus, let’s cap this workout at 40 minutes
CASHOUT:
#bodyarmor
50-40-30-20-10:
Hollow Rocks Video *If hollow rock is too challenging – accumulate equal seconds in a hollow hold
After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side) Video
