Kamp Lokal Jan 21, 2024

Metcon:

6 Sets

6 Shuttle Runs (50ft)

12 Burpee Box Jump Over (24/20)

18 Calorie Ski (OR Row)

-rest 1:1 b/t sets-

Accessory

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

Split Jerk

10 Minutes (Every minute on the minute)

Min 1-2:

3 Split Jerk

Min 3-5:

2 Split Jerk

Min 5-10:

1 Split Jerk

*Start around 55-60% and work up to 80-85%.

Accessory:

3 Sets

10-12 Straddle Seated Dumbbell Z Press @6-6.5/10 RPE

5 Supinated Grip Barbell Bent Over Row @8.5-9/10 RPE

*Rest 2-3 minutes between sets.

3 Sets

10 Single Arm Dumbbell Lateral Raises (each side, focus on constant tension) @5/10 RPE

7 Weighted Inverted Row (weighted vest or wear a back pack)

*Rest 2-3 minutes between sets.