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- Ray
- Apr 10
- 1 min read
"Lobster Roll"
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
-rest as needed before Part 2-
Every 1:00 x 10:00
Odd Minutes: 10 DB Good Mornings @ Moderate weight
– maintain control and quality RPE 7
Even Minutes: 15 Standing
Barbell Calf Raise @ Moderate weight
– maintain quality RPE 7
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- Ray
- Apr 9
- 1 min read
"Italian Sub"
Every 2:00 for 5 sets:
Muscle Cleans + Shoulder Press
Set 1: 10+10
Set 2: 8+8
Set 3: 6+6
Set 4: 4+4
Set 5: 2+2
*Building Sets (Don’t exceed 65% of 1RM Power Clean)
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower
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