Kamp Lokal Dec 15, 2025
- Mark Go
- 34m
- 1 min read
Back Squat
10 Sets
2 Back Squat @85-90% 1RM Back Squat
*Rest as needed between sets.
Front Squat
5 Sets
3 Front Squat @78-83% 1RM Front Squat
*Rest as needed between sets.
Pendlay Row + Single Arm DB Bent Over Row
4-5 Sets
5 Pendlay Row @9/10 RPE
5 Single Arm Dumbell Bent Over Row (per arm)
@9.5/10 RPE
*Rest as needed between sets.
Core Work
2 Sets (Not for time)
20 GHD Russian Twists w/Bumper Plate
1:00 Face Up Chinese Plank
10 Forearm Side Plank Leg Lift (each side)
*Rest as needed between sets.
METCON:
3 Sets
15 Strict Handstand Push Ups
1000m Run
5 Ring Muscle Ups
-rest 5 minutes between sets-
Time Cap Each Set: 8 mins
SCALED
3 Sets
10 Strict Handstand Push Ups
800m Run
3 Ring Muscle Ups
-rest 5 minutes between sets-