Kamp Lokal Nov 23, 2024

9 Wide Grip Bench Press @6.5/10 RPE

7 Wide Grip Bench Press @7/5/10 RPE

5 Wide Grip Bench Press @8.5/10 RPE

7 Wide Grip Bench Press @8/10 RPE

9 Wide Grip Bench Press @7/10 RPE

*Rest as needed between sets.

4-5 Sets

10 Tempo Single Arm Dumbbell Row (5 second eccentric, explode up row) @6-7/10 RPE

10 Dumbbell Reverse Flies w/1 second pause at the top of each rep @6/10 RPE

-rest 2:00-2:30 between sets-

Metcon:

6 Sets

In a 2 minute window

20/16 Calorie Echo Bike

AMRAP Shuttle Runs (50ft) in the time remaining

-rest 2 minutes b/t sets-

*Only scoring Shuttle Run reps

6 sets

In a 2 minute window

15/12 Calorie Echo Bike

AMRAP Shuttle Runs (50ft) in the time remaining

-rest 2 minutes b/t sets-