Kamp Lokal Dec 15, 2025

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-