Kamp Lokal Sep 24, 2025

Superset #1

4 Sets

5 Wide Grip Bench Press @70-75% 1RM Bench Press

14 Dumbbell Alternating Single Arm Row @7/10 RPE

*Rest 2 minutes between sets.

***Single Arm Row: hold two dumbbells, but row one at a time.

Superset #2

4 Sets

5 Front Foot Elevated Double Dumbbell Bulgarian Split Squat (each leg) @8/10 RPE

7 Double Dumbbell Jump Squat (jump as high as you can)

*Rest 2 minutes between sets.

Superset #3

4 Sets

7 Toe Elevated Tempo RDL (5 seconds down, 5 seconds up) @6-7/10 RPE

:60 Sandbag Bearhug Hold

*Rest 2 minutes between sets.

METCON:

5 Rounds

15 GHD Sit Ups

50ft Kettlebell Racked Lunge (2x44/26)

25ft Handstand Walk

Time Cap: 18 minutes

SCALED:

5 Rounds

12 GHD Sit Ups

50ft Kettlebell Front Rack Lunge (2x35/18)

10-15ft Handstand Walk