Kamp LOKAL: Aug 29, 2023

Warm up 1 Set of Row, Ski and Bike 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Scoring: Checkbox

Barbell Strict Press 5 Barbell Strict Press @ 7.5/10 RPE 4 Barbell Strict Press @ 8/10 RPE 3 Barbell Strict Press @ 8.5/10 RPE 1 Barbell Strict Press @ 9/10 RPE 1 Barbell Strict Press @ 9.5/10 RPE 1 Barbell Strict Press @ 10/10 RPE Scoring: Load

Deadlift 5 Deadlift @ 6/10 RPE 4 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 2 Deadlift @ 7.5/10 RPE 1 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9.5/10 RPE 1 Deadlift @ 10/10 RPE Scoring: Load

Metcon 4 Sets: Ski 500m -Rest 1 minute- Row 500 meters -Rest 2 minutes- 45 cal bike or 36 cal echo bike -Rest 3 minutes b/t sets- *If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice! Scaled: 4 Sets: Ski 400m -Rest 1 minute- Row 400 meters -Rest 2 minutes- Bike Erg 800 meters -Rest 3 minutes b/t sets- *If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice! 4 Sets: Ski 400m -Rest 1 minute- Row 400 meters -Rest 2 minutes- 24 cal bike / 19 echo bike Mayhem Pump: 3 Rounds 10 Strict Pull Ups (weighted if possible) @ RPE 8/10 10 Bent Over Barbell Row – Underhand Grip @ RPE 8/10 -rest 1-2 minutes b/t rounds- 3 Rounds 10 Reverse Grip Lat Pulldown @ RPE 8/10 10 Dumbbell Preacher Curls @ RPE 8/10 -Rest 1-2 minutes b/t rounds- -Rest 3 minutes b/t sets- *If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice!