Kamp Lokal Feb 11, 2024

Metcon

5 sets (1 set every 3 minutes):

9 Shoulder to Overhead (135/95)

15 Bar Facing Burpees

21 Toes to Bar (must be done in sets of 7+)

Scaled

5 sets (1 set every 3 minutes):

9 Shoulder to Overhead (115/80)

12 Bar Facing Burpees

15 Toes to Bar (must be done in sets of 5+)

Strength:

3-4 Sets

3 Bench Press @8.5-9/10 RPE

10 Pause Single Dumbbell Bent Over Row @7/10 RPE

*2 sec pause at the top of row.

**Rest 2-3 min between sets.

3 Sets

10 Dumbbell Incline Bench Press @7-7.5/10 RPE

7 Hang Kettlebell Upright Row @8.5-9/10 RPE

*Rest 2-3 min between sets.

3 Sets

10 Dumbbell Front Raise (focus on constant tension) @6/10 RPE

5-7 Feet Elevated Ring Rows

*Rest 2-3 min between sets .