Kamp Lokal Dec 8, 2025

Back Squat

5 Sets

3 Back Squat @75-80% 1RM Back Squat

*Rest as needed between sets.

Front Squat

10 Sets

3 Front Squat @88-95% 1RM Front Squat

*Rest as needed between sets.

Bent Over Row + DB Bent Over Row

3 Sets

5-7 Supinated Grip Bent Over Row @8/10 RPE

5 Single Arm DB Bent Over Row (each arm)

@9/10 RPE

*Rest as needed between sets.

Core Work

2 Sets (Not for time)

10-15 GHD Sit Up w/Med Ball

20 Dumbbell Pull Through in Plank Position

50m Single Arm Kettlebell Farmer Carry (each arm, heavy)

*Rest as needed between sets.

METCON:

3 Sets

3 rounds

10 Dumbbell Box Step Overs (2x50/35) (20)

100ft Dumbbell Farmers Carry (2x50/35)

300m Run

-rest 3 minutes between sets-

Time Cap Each Set: 10 mins

SCALED

3 Sets

3 rounds

10 Dumbbell Box Step Overs (2x40/25)(20)

100ft Dumbbell Farmers Carry (2x40/25)

200m Run

-rest 3 minutes between sets-