Kamp LOKAL: Aug 15, 2023

Warm up 8-12 minutes moving through: 1:00 Ski (easy to moderate) 1:00 Run (easy to moderate) 50 single unders 5. Workout Prep 1 Set: (at workout pace): 150m Ski 100m Run 20 Double Unders Scoring:

Successory 3 Sets 20 Double Dumbbell Pulse Bulgarian Split Squat (pulse at the bottom of each rep) (10 each leg) 20 Double Dumbbell Alternating Chinese Row w/Pause at the top of each rep 5x 1 Dumbbell Chest Fly + 3 Dumbbell Bench Press Scoring:

Barbell Strict Press 9 Barbell Strict Press @ 7/10 RPE 7 Barbell Strict Press @ 7.5/10 RPE 5 Barbell Strict Press @ 8/10 RPE 3 Barbell Strict Press @ 8.5/10 RPE 1 Barbell Strict Press @ 9/10 RPE *7 Double Dumbbell Push Press (heavy) after each set. Scoring:

Deadlift 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE Scoring:

Metcon Metcon: In a 7 minute window 800m Ski 400m Run Max Double Unders in the time remaining -rest 3 minutes- For Time: Total Double Unders from workout above 400m Run 800m Ski *Score this part in notes. In a 7 minute window 600m Ski 300m Run Max Double Unders in the time remaining -rest 3 minutes- For Time: Total Double Unders from workout above 300m Run 600m Ski *Goal is finishing at 7 minutes on the dot for the For Time piece Scoring: