Kamp Lokal July 20, 2024

10 Minutes (Every minute on the minute)

Min 1: 1 Back Squat @ 60% 1RM Back Squat

Min 2: 1 Back Squat @ 65% 1RM Back Squat

Min 3: 1 Back Squat @ 70% 1RM Back Squat

Min 4: 1 Back Squat @ 75% 1RM Back Squat

Min 5: 1 Back Squat @ 80% 1RM Back Squat

Min 6: 1 Back Squat @ 85% 1RM Back Squat

Min 7: 1 Back Squat @ 88% 1RM Back Squat

Min 8: 1 Back Squat @ 90% 1RM Back Squat

Min 9: 1 Back Squat @ 93% 1RM Back Squat

Min 10: 1 Back Squat @ 93+% 1RM Back Squat

3 Sets

10 Back Extension w/:30 hold on the last rep (add a barbell if these are too easy)

:20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bend + :20 Single Arm Kettlebell Hold + 10 Kettlebell Side Bend

:45 Weighted Forearm Plank

Metcon: 16 min cap

3 Rounds

30 Overhead Squats (115/80)

60 Double Unders

30/24 Calorie Bike Erg (OR Air Bike)

60 Double Unders

Scaled:

3 Rounds

30 Overhead Squats (95/65)

50 Double Unders

25/20 Calorie Bike Erg (OR Air Bike)

50 Double Unders