LCF/COMPTRAIN MINDSET:
“The purpose of pain is to move us in action, not to make us suffer”
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
Line drill demo: Click Here
Single DB Warmup
30 seconds each side
Deadlift
Hang Power Clean
Front Squat
Strict Press
WOD:
#den (20 min cap)
10-9-8-7-6-5-4-3-2-1:
Single Dumbbell Clusters Video (Rx+ Barbell Clusters Video 95/65lbs or Double Dumbell Clusters Click Here)
200 Meter Run (Sub 20×10 Shuttle Runs or 40 Mountain Climbers -R/L=2)
CASHOUT:
1-3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right) Video
15 Single Arm Deadlifts (Right) Video
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)
