Kamp Lokal Jun 18, 2025

METCON:

4 Sets

20/16 Calorie Echo Bike

20 Goblet Squats (53/35)

20 Box Step Ups (20)

-rest 1 minute b/t sets-

Time Cap each set: 4 minutes

SCALED:

4 Sets

15/12 Calorie Echo Bike

15 Goblet Squats (53/35)

15 Box Step Ups (20)

-rest 1 minute b/t sets-

Bulgarian Split Squat

3 Sets

8 Barbell Back Rack Bulgarian Split Squat (each leg) @RPE 6-7/10

1 Big Set of Strict Pull Ups (leave 3 reps in the tank)

*Rest as needed between sets.

Successory

3 Sets

10 Low Bar Back Squats @6-7/10 RPE

*Rest as needed between sets.

**The idea behind “low bar” is to send the hips back a little more as you squat to engage the hamstrings more.

Finisher

3 Sets

15 Chinese Row @6-7/10 RPE

10 Half Kneeling Single Arm Dumbbell Press @6-7 RPE

*Rest as needed between sets.