Kamp LOKAL: Nov 28, 2023

Warm up 2-3 Sets 1:00 Jog 10 Abmat Sit Up :30 Ski (moderate) 10 Hanging Scap Retraction 5 Tempo Banded Chin Up Scoring: Checkbox

Deadlift 5 Deadlift @ 6/10 RPE 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @7.5/10 RPE *50ft Sled Push (heavy) after each set. Scoring: Checkbox

Metcon 5 Sets (1 set every 2:30) 16 Shuttle Runs (25ft = 1 rep) 20 GHD Sit Ups -Rest 5 minutes- 5 Sets (1 set every 2:30) 20/16 Calorie Ski (or Row) 4 Rope Climbs (OR 6 Muscle Up) *REPEAT From December 6, 2022 Scaled: 5 Sets (1 set every 2:30) 12 Shuttle Runs (25ft = 1 rep) 14 GHD Sit Ups -Rest 5 minutes- 5 Sets (1 set every 2:30) 15/12 Calorie Ski (or Row) 2 Rope Climbs