Kamp Lokal Jul 2, 2025

Superset

4 Sets

7 Double Dumbbell Front Foot Elevated Reverse Lunge @7-8/10 RPE

*Stand on top of a 45lb plate and step back. Hold dumbbells at your side.

8-10 Barbell Bent Over Row @8-8+/10 RPE

*Pronated. Use straps if needed to go heavier.

*Rest 2-3 minutes between sets.

Successory

4 Sets

10 Double Kettlebell Tempo Front Rack Heel Elevated Squat @8-8+/10 RPE

6-8 Weighted Tempo Chin Up

*Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep.

**Rest 2-3 minutes between sets.

Finisher

3 Sets

15 Plate Front Raise @8-8+/10 RPE

10-15 Diamond Push Up @8-8+/10 RPE

*Rest 60-90 seconds in between sets.

METCON:

21-15-9

Thrusters (95/65)

Pull Ups

-rest 3 minutes-

12-9-6

Thrusters (115/85)

Chest-to-Bar Pull Ups

-rest 3 minutes-

9-6-3

Thrusters (135/95)

Bar Muscle Ups

Time Cap each set: 5 minutes

SCALED:

21-15-9

Thrusters (75/55)

Pull Ups

-rest 3 minutes-

9-6-3

Thrusters (95/65)

Chest-to-Bar Pull Ups

-rest 3 minutes-

6-4-2

Thrusters (115/85)

Bar Muscle Ups