LCF/COMPTRAIN MINDSET:

“It takes as much energy to wish as it does to plan”

Video

WARMUP:

3 sets

30 Seconds Single Unders 
30 Seconds Active Samson Video
30 Seconds Slow Air Squats 

DB Warm Up

Each Side With Light Weight: 
10 Deadlifts (Outside of Legs) 
10 Hang Clean + Strict Press 
10 Front Squats 
10 Step Back Lunges

WOD:

#machotaco

*3 minutes on and 1 minute off in these quick interval pieces

*After working through the double unders and jumping lunges, you’ll complete max rounds of Single Dumbbell “Macho Man” until the 3-minute mark

5 Rounds x AMRAP 3: 

60 Double Unders (Subs- 30 Over and Back Dumbbell Hops Video or 60 Line Hops Video)

20 Jumping Lunges (Subs – Regular Lunges, Jumping Air Squats or Air Squats)

Max Rounds of Single Dumbbell “Macho Man” (50’s/35’s)

*1 Round of Single Dumbbell “Macho Man” Video:

3 Power Cleans Each Side
3 Front Squats Each Side
3 Shoulder to Overhead Side

Rest 1 Minute Between Rounds

CASHOUT:

#body armor