Kamp Lokal July 10, 2024

Strength:

Superset for 4-5 Sets

10 Double Dumbbell Bulgarian Split Squats @ 8-9/10 RPE (5 each leg)

14 Weightless Jumping Bulgarian Split Squats (7 each leg)

*Rest 2 minutes between sets.

*Score is Dumbbell Bulgarian Splits Squat weight.Superset for 4-5 Sets

Strength: Superset for 4-5 Sets

5 Bench Press @ 65-70% 1RM Bech Press

20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)

*Rest 2 minutes between sets.

*Score is Bench Press weight.

Strength:

Superset for 4-5 Sets

5 Clean Pull @ 90-95% 1 RM Clean

10 Tempo Romanian Deadlift (5 seconds down, 5 seconds up) @ 6/10 RPE

*Rest 2 minutes between sets .

*Score is Clean Pull weight

Metcon: Part A

AMRAP 15 Minutes

5-10-15-20-25…

Row (calories)

Ski (calories)

Bike (calories)

For Time (score your time in the comments):

Total Row Calories from Part A

-into-

Total Ski Calories from Part A

-into-

Total Bike Calories from Part A

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