4/11/24

"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

The Dumbbell Front Rack Walking Lunge

The Dumbbell Front Squat

4/10/24

"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

The Muscle Clean

The Shoulder Press

4/9/24

"Cuban Sandwich"

AMRAP 15:

1-2-3

Rope Climbs (Or 5-10-15 Elevated Ring Rows)

5-10-15

Calorie Air Bike (Womens Calories 4-8-12)

*Restart after 3 climbs, 15

calories

The Rope Climb