Kamp Lokal Mar 4, 2025

Metcon:

8 sets

10 Shuttle Sprints (50ft)

10 Burpee over Rower

300m Row

-rest 1:1 b/t sets-

Time cap each set is 3:30

Scaled:

8 sets

7 Shuttle Sprints (50ft)

7 Burpee over Rower

200m Row

-rest 1:1 b/t sets-

Strict Press

Take 10 minutes to establish a heavy single Strict Press.

-Then-

2 Sets

3 Strict Press @80-85% of established heavy single

Bench Press

2 Sets

5 Bench Press

5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

3 Sets

4 Bench Press

5 Tempo Single Arm Dumbbell Rows @7-8/10 RPE (3 second descent, 1 second hold at the top and bottom of each rep)

*Move up in weight each Bench Press set. Start around 6.5/10 RPE and move up to 8.5-9/10 RPE.