Kamp Lokal May 31, 2024

Strength:

3 Sets:

14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)

Metcon

3 Rounds

20 Push Press (75/55)

300m Row

-rest 3 minutes-

3 Rounds

15 Strict Press (75/55)

300m Row

-rest 3 minutes-

3 Rounds

10 Wall Facing Strict Handstand Push Ups

300m Row

3 sets

15 Barbell Curls

-Rest :30-

15 Hammer Curls (each arm)

-Rest :30-

30 Banded Curls

-Rest 1:00 b/t sets-

2 sets

15 Bench Dips

-Rest :30-

15 Banded Tricep Pushdown OR Cable Tricep Push Down

-Rest :30-

30 Overhead Banded Tricep Extension

-Rest 1:00 b/t sets-

Workout Description Video:

https://www.youtube.com/watch?v=_n_hFYSbIjM&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=25