Kamp LOKAL: Dec 13, 2023

I.Warm up

2-3 Rounds

200m Ski

200m Run

4. Workout Prep

1 Set (at 90% effort):

100m Ski

100m Run

II. Metcon

2 Sets

Row (OR Ski)

300m @ 90% effort

300m @ 70% effort

300m @ 80% effort

300m @ 95% effort

-rest 3 minutes-

Run

300m @ 90% effort

300m @ 70% effort

300m @ 80% effort

300m @ 95% effort

-rest 3 minutes-

*learning how to switch gears

III. Strength

3 In the hole Front Squat @ 60% 1 RM Front Squat

3 In the hole Front Squat @ 63% 1 RM Front Squat

3 In the hole Front Squat @ 65% 1 RM Front Squat

3 In the hole Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 80% 1 RM Front Squat

1 Front Squat @ 85% 1 RM Front Squat