THURSDAY
WARM-UP -
Tabata Bike (8 sets)
-into-
3 sets:
10ft Walking Lunge
10 Banded Air Squats
10 Alternating V-Ups
WORKOUT PREP -
2 sets:
10ft Dumbbell Lunge (build
in weight)
4 Dumbbell Front Squats
(build-in weight)
WORKOUT - Lobster Roll
(Part 1)
5 sets
50ft Dumbbell Front Rack
Walking Lunge (50s/35s)
12 Dumbbell Front Squats
(50s/35s)
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
-rest as needed before
Part 2-
Lobster Roll (Part 2)
Every 1:00 (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
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)