Kamp Lokal Aug 2, 2025

Back Squat

3 Sets

10 Back Squat @ 8/10 RPE

5 sets

3 Back Squat @8.5-8.5+/10 RPE

*Rest as needed between sets.

Successory

3 Sets

12 Supinated Grip Pause Ring Row @8-8+/10 RPE

10-15 Banded Deficit Push Up @8-8+/10 RPE

*Ring rows: Pause at the top for 3 seconds.

**Push ups: Use 45lb bumper plates for deficit.

***Rest as needed between sets.

Strength Finisher

3 Sets

10 Single Arm Banded OR Cable Tricep Push Downs (each arm) @8-8+/10 RPE

*Rest 90 seconds between sets.

METCON:

50-40-30-20-10

Double Unders

5-4-3-2-1

1 Wall Walk + 1 Wall Facing Strict Handstand Push Up

-rest 1:1-

50-40-30-20-10

Double Unders

5-4-3-2-1

15ft Handstand Walk (OR 25ft Dumbbell Overhead Carry (2x70/50))

Time Cap each set: 10 minutes

SCALED:

35-28-21-14-7

Double Unders

4-3-2-1-1

1 Wall Walk + 1 Wall Facing Strict Handstand Push Up

-rest 1:1-

35-28-21-14-7

Double Unders

4-3-2-1-1

15ft Handstand Walk (OR 25ft Dumbbell Overhead Carry (2x70/50))