Kamp LOKAL: March 5, 2024

4. Movement Prep/Activation and Increasing Heart Rate

8-12 minutes moving through:

1:00 Echo Bike (moderate)

10 Single Arm Suitcase Deadlift (each arm, moderate)

10 Single Arm Hang Clean and Press (each arm, moderate)

-Then-

Warm Up to workout weights.

10 Barbell Front Rack Step Ups @ 7/10 RPE

10 Barbell Front Rack Step Ups @ 7.5/10 RPE

10 Barbell Front Rack Step Ups @ 8/10 RPE

10 Barbell Front Rack Step Ups @ 8.5/10 RPE

*10 Weighted Hip Extension with :10 hold on last repetition after each set

Metcon

5 sets (3 min cap each set)

15/12 Calorie Echo Bike

12 Dumbbell Deadlifts (2x50/35)

9 Dumbbell Hang Cleans (2x50/35)

6 Dumbbell Shoulder To Overhead (2x50/35)

-rest 1:1 b/t sets-

Scaled:

5 sets

12/10 Calorie Echo Bike

12 Dumbbell Deadlifts (2x40/25)

9 Dumbbell Hang Cleans (2x40/25)

6 Dumbbell Shoulder To Overhead (2x40/25)

-rest 1:1 b/t sets-