Kamp Lokal Jan 28, 2024

3 sets:

AMRAP 1 Minute

Toes to Bar

-straight into-

AMRAP 1 Minute

Shuttle Runs (50ft)

-rest 3 minutes-

AMRAP 1 Minute

Handstand Walk

-straight into-

AMRAP 1 Minute

Shuttle Runs (50ft)

-rest 3 minutes between sets-

*Toes to Bar has to be in unbroken sets of 7+, and Handstand Walk has to be in unbroken 5ft+ increments.

**Every 5ft of Handstand Walk to be scored as a rep.

Barbell Prep

1. 2-3 Sets

10 Hand Release Push Up

5 Single Arm Bench Press (each side, moderate)

Bench Press + Dumbbell Reverse Flies

3 Sets

4 Bench Press @8.5-8.5+/10 RPE

12-15 Dumbbell Reverse Flies @6/10 RPE

*Rest 2-3 min between sets.

**Score is Bench Press, Reverse Flies

3 Sets

12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE

10 Hang Kettlebell Upright Rows @8.5/10 RPE

*Rest 2-3 min between sets.

3 Sets

12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE

10 Hang Kettlebell Upright Rows @8.5/10 RPE

*Rest 2-3 min between sets.