Kamp LOKAL: Feb 20, 2024

Warm up: 3:00-5:00 Jog

-Into-

2-3 Sets

:30 Echo Bike

:15 Wall Facing Handstand Hold into 10ft Handstand Walk

(if can't go right into it and you have to break do so)

Banded 7s

https://youtu.be/Gn0_1HAkEfE?si=sOLc-Abkwc74roTr

Front Rack Step ups 10 Front Rack Step Ups @ 6/10 RPE

10 Front Rack Step Ups @ 6.5/10 RPE

10 Front Rack Step Ups @ 7/10 RPE

10 Front Rack Step Ups @ 7.5/10 RPE *Front Rack Step Up: 5 each leg

*10 Hip Extension with :30 hold on last repetition after each set.

5 Bench Press @ 65% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 6/10 RPE

5 Bench Press @ 68% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 6.5/10 RPE

5 Bench Press @ 70% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 7/10 RPE

5 Bench Press @ 75% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 7.5/10 RPE

*Score Barbell Bent Over Row in notes.

Metcon

8 sets (2 min 45 cap each)

10 Shuttle Runs (50ft)

15/12 Calorie Echo Bike

25ft Handstand Walk

-Rest 1:1 b/t sets-

Scaled

8 sets

8 Shuttle Runs (50ft)

12/9 Calorie Echo Bike

15ft Handstand Walk

-Rest 1:1 b/t sets-