Kamp LOKAL: Aug 25, 2023

Warm up 2 Sets 1:00 Cardio (moderate) 5 Single Arm Thruster (each arm, moderate) 10 Wall Ball (light) -Then- Warm Up to all workout weights. Scoring:

Wide Grip Bench Press 4 Wide Grip Bench Press @ 7/10 RPE 4 Wide Grip Bench Press @ 7.5/10 RPE 4 Wide Grip Bench Press @ 8/10 RPE 3 Wide Grip Bench Press @ 9/10 RPE 2 Wide Grip Bench Press @ 9.5/10 RPE *10 Dumbbell Push Ups after each set. Scoring:

Barbell Back Rack Walking Lunges 20 Barbell Back Rack Walking Lunges @ 7/10 RPE 14 Barbell Back Rack Walking Lunges @ 8/10 RPE 14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE 10 Barbell Back Rack Walking Lunges @ 9/10 RPE 10 Barbell Back Rack Walking Lunges @ 9/10 RPE Scoring: Partner Workout For time: (17min cap) 300ft Sled Push (2x45/1x45) 50 Dumbbell Thrusters (2x35/25) 300ft Sled Push (2x45/1x45) 50 Wall Balls (30/20) (10/9ft) (split) 300ft Sled Push (2x45/1x45) 50 Dumbbell Thrusters (2x35/25) 300ft Sled Push (2x45/1x45) *Split reps as desired Individual Version: For time: 150ft Sled Push (2x45/1x45) 25 Dumbbell Thrusters (2x35/25) 150ft Sled Push (2x45/1x45) 25 Wall Balls (30/20) (10/9ft) 150ft Sled Push (2x45/1x45) 25 Dumbbell Thrusters (2x35/25) 150ft Sled Push (2x45/1x45) Scaled: For time: 300ft Sled Push (1x45/1x25) 50 Dumbbell Thrusters (2x30/20) 300ft Sled Push (1x45/1x25) 50 Wall Balls (20/14) (10/9ft) (split) 300ft Sled Push (1x45/1x25) 50 Dumbbell Thrusters (2x30/20) 300ft Sled Push (1x45/1x25) Individual Version: For time: 150ft Sled Push (1x45/1x25) 25 Dumbbell Thrusters (2x30/20) 150ft Sled Push (1x45/1x25) 25 Wall Balls (20/14) (10/9ft) 150ft Sled Push (1x45/1x25) 25 Dumbbell Thrusters (2x30/20) 150ft Sled Push (1x45/1x25)