Kamp Lokal May 17, 2024

20 Back Squat @ 5/10 RPE

-rest as needed-

10 Minutes (every minute on the minute)

Min 1: 1 Back Squat @ 5.5/10 RPE

Min 2: 1 Back Squat @ 6/10 RPE

Min 3: 1 Back Squat @ 6.5/10 RPE

Min 4: 1 Back Squat @ 7/10 RPE

Min 5: 1 Back Squat @ 7.5/10 RPE

Min 6: 1 Back Squat @ 8/10 RPE

Min 7: 1 Back Squat @ 8.5/10 RPE

Min 8: 1 Back Squat @ 9/10 RPE

Min 9: 1 Back Squat @ 9.5/10 RPE

Min 10: 1 Back Squat @ 10/10 RPE

Metcon

10 sets (1 set every 3 minutes)

14/12 Calorie Echo Bike

14 Jumping Split Lunges (total)

7 Front Squats (135/95)

Workout Description Video:

https://www.youtube.com/watch?v=I8HmNDBGxw8&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=15

Metcon

10 sets (1 set every 3 minutes)

12/10 Calorie Echo Bike

12 Jumping Split Lunges (total)

7 Front Squats (115/80)

4 Sets

10 Standing Tricep Extension w/Band @ RPE 7

10 Seated Alternating Dumbbell Curl @ RPE 7

4-6 sets:

10 Weighted Vest or Unweighted Kipping Pull Ups

---rest 60 seconds between sets---