Kamp Lokal Sep 24, 2025
- Mark Go
- Sep 23, 2025
- 1 min read
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



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