Kamp LOKAL: March 19, 2024

2-3 Sets

:30 Ski (moderate)

15 Banded Good Morning

10 Abmat Sit Up

:30 Row (moderate)

5 Single Arm Kettlebell Front Squat (each arm, light)

10 Knees to Elbow

-Then-

Warm Up to Sandbag Clean and Kettlebell Front Squat weights.

Barbell Front Rack Step ups

10 Barbell Front Rack Step Ups + 10 Barbell Hip Extensions @ 7/10 RPE

10 Barbell Front Rack Step Ups + 10 Barbell Hip Extensions @ 7/10 RPE

10 Barbell Front Rack Step Ups + 10 Barbell Hip Extensions @ 7/10 RPE

*Barbell Front Rack Step Up: 5 each leg

Metcon(4min cap each set)

4 sets:

10 Sandbag Cleans (150/100)

20 GHD Sit Ups

30/24 Calorie Ski

-rest 1:1 b/t sets-

-straight into-

4 sets:

10 Double Dumbbell Deadlifts (2x100/70)

20 Toes to Bar

30/24 Calorie Row

-rest 1:1 b/t sets-

Workout Description Video:

https://www.youtube.com/watch?v=qWRrFd5rrcY&list=PLvAVwtyBkTrQ8jSsSaRV9LUPP89jFw0NZ&index=15