Kamp LOKAL: Dec 16, 2023

Warm up: 2-3 Sets

1:00 Bike Erg (moderate)

3 Tempo Banded Strict Pull Up

6 Hand Release Push Up

9 Banded Air Squat

5. Workout Prep

1 Set (at workout pace):

200m Bike Erg

2 Strict Pull Up

4 Push Up

6 Air Squat

Back Rack Reverse Lunge

14 Back Rack Reverse Lunge @ 6/10 RPE

12 Back Rack Reverse Lunge @ 7/10 RPE

10 Back Rack Reverse Lunge @ 8/10 RPE

8 Back Rack Reverse Lunge @ 9/10 RPE

*10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set. Score these in notes.

Bench Press:

10 Bench Press @ 6/10 RPE

8 Bench Press @ 7/10 RPE

6 Bench Press @ 8/10 RPE

4 Bench Press @ 9/10 RPE

*10 Supinated Grip Barbell Row after each set. Score these in notes

II. Metcon:

For Time (40min cap)

150/120 Cal Bike or 2,500m/2000m Row or 2000m Run

10 Rounds of Strict Cindy

150/120 Cal Bike or 2,500m/2000m Row or 2000m Run

Scaled:

For Time

120/96 Cal Bike or 2000m/1600m Row/ 1,600m Run

8 Rounds of Strict Cindy

120/96 Cal Bike or 2000m/1600m Row/ 1,600m Run

*Strict Cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats