Kamp Lokal Aug 20, 2025

Mark Go
Aug 19
1 min read

Superset

3 Sets

20 Double Dumbbell Farmer Carry Walking Lunge @7-8/10 RPE

8-10 Supinated Grip Barbell Bent Over Row @8/10 RPE

*Rest 2-3 minutes between sets.

Successory Work

3 Sets

10 Goblet Hold Heel Elevated Squat @7-8/10 RPE

6 Weighted Chin Up @7-8/10 RPE

*Rest 2-3 minutes between sets.

Strength Finisher

3 Sets

10 Plate Front Raise @8/10 RPE

10 Dumbbell Lateral Raise @8/10 RPE

*Rest as needed between sets.

METCON:

10 Sets

8 Thrusters (95/65)

8 Bar Facing Burpees

-rest 1:1 b/t sets-

Time Cap each set: 1 minutes 20 seconds

SCALED:

10 Sets

8 Thrusters (75/55)

6 Bar Facing Burpees

-rest 1:1 b/t sets-

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