Kamp Lokal Mar 9, 2026

Front Squat

8 Minute EMOM

2 Front Squat

*Start around 65% and work up to 85-88% over the course of the 8 sets.

Back Squat

8 Minute EMOM

2 Back Squat

*Start around 65% and work up to 85-88% over the course of the 8 sets.

Core Work

3 Sets

14 (total) Dumbbell Plank Pull Throughs @8/10 RPE

:45 Double Kettlebell Flutter Kicks

30 Russian Twists

*Rest as needed between sets.

Metcon:

2 Sets (1 set every 12 minutes)

25/24 Calorie Echo Bike

25 Box Jump Overs (24/20)

25 Push Ups

25 Dumbbell Snatch (50/35)

25/20 Calorie Ski OR Row

Time Cap each set: 9 minutes

Scaled:

2 Sets (1 set every 12 minutes)

20/16 Calorie Echo Bike

20 Box Jump Overs (24/20)

20 Push Ups

20 Dumbbell Snatch (50/35)

20/16 Calorie Ski OR Row