Kamp LOKAL: Feb 06, 2024

3:00 - 5:00 Jog (easy to moderate)

-Into-

2-3 Sets

25ft Single Arm Overhead Carry (each arm, light)

:20 Handstand Hold

:10 Free Standing Handstand Hold (or practice for :30)

Strength:

10 Barbell Row @ 7/10 RPE + 10 Dumbbell Z Press @ 7/10 RPE

10 Barbell Row @ 7.5/10 RPE + 10 Dumbbell Z Press @ 7.5/10 RPE

8 Barbell Row @ 8/10 RPE + 8 Dumbbell Z Press @ 8/10 RPE

8 Barbell Row @ 9/10 RPE + 8 Dumbbell Z Press @ 9/10 RPE

6 Barbell Row @ 9.5/10 RPE + 6 Dumbbell Z Press @ 9.5/10 RPE

*Score Dumbbell Z Press in notes.

Metcon:

5 sets:

5 Shuttle Runs (50ft)

1 Handstand Walk (25ft)

5 Shuttle Runs (50ft)

1 Handstand Walk (25ft)

5 Shuttle Runs (50ft)

-rest 1:1 b/t sets-

Scaled:

5 sets:

4 Shuttle Runs (50ft)

1 Handstand Walk (15ft)

4 Shuttle Runs (50ft)

1 Handstand Walk (15ft)

4 Shuttle Runs (50ft)

-rest 1:1 b/t sets-