Kamp Lokal Nov 24, 2025

Back Squat

5 Sets

3 Back Squat @79-84% 1RM Back Squat

*Rest as needed between sets.

Front Squat

10 Sets

3 Front Squat @84-89% 1RM Front Squat

*Rest as needed between sets.

Pendlay Row + Single ARm DB Bent Over Row

4-5 Sets

12 Pendlay Row

10 Single Arm Dumbbell Bent Over Row (each arm) @6-7/10 RPE

*Rest as needed between sets.

Core Work

3 Sets

10 Med Ball Rotational Throw (each side)

5-7 Strict Toes to Bar

5 KB Windmill (each arm)

*Rest as needed between sets.

METCON:

7 Sets

15/12 Calorie Row

12 Toes to Ba

6 Wall Facing Strict Handstand Push Ups

-rest 1 minute between sets-

Time Cap each set: 2 minutes 45 seconds

SCALED

7 Sets

12/10 Calorie Row

9 Toes to Bar

4 Wall Facing Strict Handstand Push Ups

-rest 1:00 between sets-