Kamp Lokal May 17, 2025

Front Squat + Bench Press + Weighted Pull Up

5 Sets

3 Front Squat @75-80% 1RM Front Squat

3 Bench Press @75-80% 1RM Bench Press

3 Weighted Pull Up

*Rest as needed between sets.

METCON:

For Time:

30/24 Calorie Air Bike

+ Total seconds taken for total number of Front Squats (135/95)

*Note: there is no time cap on the bike. Get it done. But the max number of required Front Squats is 60 reps (aka 1:00 on the bike)

**Yes you can use Assault Bike (easier) or Echo Bike (harder)

Time Cap: 7 minutes

SCALED:

For Time:

20/16 Calorie Air Bike

Total seconds taken for total number of Front Squats (115/80)