Open / Performance:
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Fitness:
AMRAP 4:
27 Calorie Row
27 Burpees
27 Jumping CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Jumping Pull-ups
## DESCRIPTION
* “Lead Foot” is a CompTrain Benchmark workout that was last completed on 12.10.19
* The goal during these high intensity intervals is to move for as much of the 4 minute work window as possible
* With rest built in, we want to choose variations that allow for maximum work to be performed
* You’ll enter your rounds and reps for each AMRAP
* SugarWOD will add up all three entries for your final score
# AFTER PARTY
## Strict Handstand Push-up Conditioning
For Time:
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups
*Rest 1 Minute Between All Sets*
# HOME GYM OPTION
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes
## GENERAL WARM-UP ##
## Run Warmup
2 Minute Easy Run
## Bodyweight Warmup (30 Seconds Each)
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)
Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)
Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)
# MOBILITY #
## Banded Lat Stretch: 45 Seconds Each Side
[Video](https://youtu.be/3xhccdGXRLI)
## Banded Hamstring Stretch: 45 Seconds Each Side
[Video](https://youtu.be/PzAKnSyF8gA)
## Banded Cross Body Stretch: 45 Seconds Each Side
[Video](https://youtu.be/fooHdbajhn8)
# PRACTICE ROUND #
100 Meter Run
4 Burpee Pull-Ups (or Burpees)