Kamp LOKAL: July 18, 2023

Warm up 2-3 Sets 1:00 Assault Bike 10 Suitcase Deadlift (each arm, moderate-heavy) 5 Box Jump w/Step Down -Then- Warm Up to Deadlift weight. 5. Workout Prep 1 set (at workout pace): 3/2 Calorie Assault Bike 2 Deadlifts (at workout weight) 1 Box Jump Overs (at workout height) Scoring: Checkbox

Accessory 3 Sets 14 Barbell Back Rack Bulgarian Split Squat (7 each leg) 10 Ring Rows 10 Plank Up Downs (Go from High Plank to Low Plank one arm at a time) Scoring: Checkbox

Seated Double Dumbell Strict Press 5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE 5 Seated Double Dumbbell Strict Press @ 7/10 RPE 5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE 5 Seated Double Dumbbell Strict Press @ 8/10 RPE 5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE *5 Barbell Behind the Neck Push Press after each set. Scoring: Load

Deadlift 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 9/10 RPE Scoring: Load

Metcon Time Cap workout 1: 8 minutes Time Cap workout 2: 9 minutes 3 rounds: 15/12 Calorie Assault Bike 12 Deadlifts (185/125) 9 Box Jump Overs (24/20) -rest 3 minutes- For time: 27 Box Jump Overs (24/20) 36 Deadlifts (185/125) 45/36 Calorie Assault Bike Scaled: 3 rounds: 12/10 Calorie Assault Bike 9 Deadlifts (185/125) 6 Box Jump Overs (24/20) -rest 3 minutes- For time: 18 Box Jump Overs (24/20) 27 Deadlifts (185/125) 36/28 Calorie Assault Bike Scoring: Time