Kamp LOKAL: Aug 19, 2023

Warm up ( 8 min ) 1:00 Row OR Ski 25m Sled Drag (empty) 25m Dual Kettlebell Front Rack Carry (moderate) -Then- Warm Up to workout weights. Scoring:

Banded Back Squat 4 Banded Back Squat @ 7/10 RPE 4 Banded Back Squat @ 7.5/10 RPE 4 Banded Back Squat @ 8/10 RPE 4 Banded Back Squat @ 8.5/10 RPE 4 Banded Back Squat @ 9/10 RPE Scoring:

Metcon 24 min cap For time: 100m Sled Drag (3x45/2x45) or 15 Strict Pull ups 100m Dual Kettlebell Front Rack Carry (2x53/35) 100m Sled Drag (3x45/2x45) or 15 Strict Pull-ups 100m Single Kettlebell Front Rack Carry (1x53/35) (50m each arm) 100m Sled Drag (3x45/2x45) or 15 Strict Pull ups Scoring:

Mayhem BB 3-4 Rounds 10 Weighted Hip Thrust @ moderate weight 10 Band Pull Through @ moderate weight 10 GHD Hip Raise @ moderate weight 10 Deficit Sumo DB/KB Deadlift @ moderate weight 15 Weighted GHD situps to parallel 10 KB Side Crunches (each side) 20 Plank KB Pull Throughs :45 sec Face-Up Chinese Plank -Rest 2-3 minutes b/t rounds-