Kamp LOKAL: Dec 5, 2023

Warm up

8-12 Minutes moving through:

1:00 Bike (build from easy to moderate)

10 Banded good mornings

5 Single Leg Barbell deadlifts (empty bar to light) (each side)

5 Single Arm Dumbbell Press (moderate) (each side) (MG Primer workout should have your shoulders plenty warm!)

-then-

build to deadlift workout weight

Mayhem Gymnastics

Today is a Primer Workout for our workout with Handstand gymnastics in it today

2 Rounds for Quality

20 Handstand Shrugs

10 Plank Shoulder Taps

5 Box Pike to Hollow Walks

Then accumulate 4-6 Wall Walks

Metcon:

2 Sets: (4 min cap each set)

15/12 Calorie Echo Bike

15 Handstand Push Ups

15 Deadlifts (225/155)

-rest 1:1-

15/12 Calorie Echo Bike

5 Strict Handstand Push Ups

15 Deadlifts (225/155)

5 Strict Handstand Push Ups

-rest 1:1 b/t sets-

Scaled:

2 Sets:

12/10 Calorie Echo Bike

10 Handstand Push Ups

10 Deadlifts (225/155)

-rest 1:1-

12/10 Calorie Echo Bike

3 Strict Handstand Push Ups

10 Deadlifts (225/155)

3 Strict Handstand Push Ups

-rest 1:1 b/t sets-