LCF COMPTRAIN MINDSET:
“It’s not the stress that kills us, it’s the reaction to it”
WARMUP:
30 Seconds Active Spidermans Video
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers Video
30 Seconds Shuttle Runs
30 Seconds Frog Hops Video
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog Video
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
WOD:
#radar (25 minute cap)
For Time:
400 Meter Run (Sub – 30 x 10 Meter Shuttle Runs, 35 Box Jumps or 35 Tuck Jumps ( knees above hip crease)
9-12-15:
Single Dumbbell Deadlifts (9-12-15 Each Side) Video
Lateral Dumbbell Burpees
800 Meter Run (Sub – 60 x 10 Meter Shuttle Runs , 50 Box Jumps, or 50 Tuck Jumps (knees above hip crease)
15-12-9:
Single Dumbbell Deadlifts (15-12-9 Each Side) Video
Lateral Dumbbell Burpees
400 Meter Run
CASHOUT:
#body armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press Video
Minute 2: Max Hollow Rocks Video (Scale to Hollow hold or Front Plank hold)
