Kamp Lokal July 19, 2024

Strength:

3 Sets

10-15 Dumbbell Incline Chest Flies @ 7-8/10 RPE

10-15 Ring Row

-Rest 90-120 seconds-

10 Floating Deadlift @ 7-8/10 RPE

10 Double Kettlebell Sumo Stance Deadlift @ 8/10 RPE

-Rest 90-120 seconds-

*Score is Dumbbell Incline Bench Press weight.

**Score Floating Deadlift and Sumo Deadlift in notes.

Metcon:

5 Sets (New set every 5 minutes)

AMRAP 3 Minutes

15 Strict Chin Ups

15 Dumbbell Bench (2x70/50)

*Max Calorie Ski (OR Row) in Remaining Time

-rest 2 minutes b/t sets-

Scaled:

5 Sets (New set every 5 minutes)

AMRAP 3 Minutes

10 Strict Chin Ups

10 Dumbbell Bench (2x70/50) (OR 15 at 2x50/35)

*Max Calorie Ski (OR Row) in Remaining Time

-rest 2 minutes b/t sets-