Kamp Lokal Aug 8, 2025

Tempo Box Front Squat

5 Sets

6 Tempo Box Front Squat @9/10 RPE

*Rest as needed between sets.

**Box set up below parallel.

***Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

Successory

3 Sets

15 Seated Dumbbell Calf Raise @8.5/10 RPE

12 Banded Deficit Glute Bridge @8-8.5/10 RPE

*Rest as needed between sets.

METCON:

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2x50/35)

-rest 5 min-

21-15-9-9

Calorie Row

12-9-6-6

Strict Pull Ups

Time Cap each set: 10 minutes

SCALED:

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2x40/25)

-rest 5 min-

21-15-9-9

Calorie Row

9-6-3-3

Strict Pull Ups