Kamp Lokal July 16, 2024

Strength

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)

10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)

7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

*Score is Dumbbell Seated Strict Press weight.

Back rack tall step ups + barbell back rack single leg quarter squat hold

14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE

14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE

14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE

14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE

*Barbell Back Rack Tall Step Up : 7 each leg

**Barbell Back Rack Single Leg Quarter Squat Hold : each leg

Successory:

3 Sets

:30 Sandbag Shoulder Hold Right Side + :30 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE

:30 Single Arm Plank Right Arm + 10 Russian Twists + :30 Single Arm Plank Left Arm + 10 Russian Twist

-rest as needed b/t sets-

Metcon: 24 min cap

150/120 Calorie Echo Bike

*Every 3 minutes, including 0:00 perform:

15 GHD Sit Ups

12 Box Jumps (24/20)

9 Strict Handstand Push Ups

Scaled:

120/100 Calorie Echo Bike

*Every 3 minutes, including 0:00 perform:

12 GHD Sit Ups

9 Box Jumps (24/20)

6 Strict Handstand Push Ups