Kamp Lokal May 15, 2026

Front Squat

5 Sets

3 Front Squat @60-70% 1RM Front Squat

3 Incline Bench Press @60-70% 1RM Incline

Bench Press

3 Weighted Pull Ups @6-7/10 RPE

*Rest as needed between sets.

METCON:

5 Rounds

15/12 Calorie Bike Erg

15 GHD Sit Ups

10 Front Squat (155/105)

Partner Version

5 Rounds

Partner 1: 15/12 Calorie Bike Erg

Partner 2: 15 GHD Sit Ups

-Switch when both partners are done, then move on to front squat after each complete both movements-

20 Front Squat (155/105)

Time Cap: 14 minutes

Scaled:

5 Rounds

12/10 Calorie Bike Erg

10 GHD Sit Ups

10 Front Squat (135/95)