Kamp Lokal May 10, 2024

4 Sets

20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)

*Tempo is: 30X1

For Time 35 min

1000m Row

-rest 1 minute-

Max Bench Press (bodyweight)

-rest 1 minute-

*Keep going until 50 reps of Bench Press are completed

*MAX BENCH PRESS - EXAMPLE IF YOU FAIL AFTER 12 REPS REST 1 MIN THEN DO ANOTHER 1KM ROW. REST 1 MIN THEN MAX AGAIN IF YOU FAIL BEFORE 50 REPS REPEAT THE 1KM ROW UNTIL YOU FINISH 50 REPS

Workout Description Video:

https://www.youtube.com/watch?v=Rp5mJoUzkc4&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=11

Scaled: For Time 35 min

750m Row

-rest 1 minute-

Max Bench Press (.75x bodyweight)

-rest 1 minute-

*keep going until 50 reps of Bench Press are completed

*MAX BENCH PRESS - EXAMPLE IF YOU FAIL AFTER 12 REPS REST 1 MIN THEN DO ANOTHER 1KM ROW. REST 1 MIN THEN MAX AGAIN IF YOU FAIL BEFORE 50 REPS REPEAT THE 1KM ROW UNTIL YOU FINISH 50 REPS

Arm finisher:

4 Sets:

15 Dumbbell Spider Curls @ RPE 7

-rest 0:30-

25 Banded Bicep Curls @RPE 7

-rest as needed b/t sets-