10/04 – Italian Sub
April 10, 202412/04 – Blt
April 12, 2024WARM-UP
Tabata Machine (8 sets)
-into- 3 sets:
• 3m Walking Lunge
• 10 Banded Air Squats
• 10 Alternating V-Ups
WORKOUT PREP
2 sets:
• 3m Dumbbell Lunge (build in weight)
• 4 Dumbbell Front Squats (build-in weight)
LOBSTER ROLL
FIRE
5 sets (4min cap per set):
• 15m Dumbbell Front Rack Walking Lunge (22.5s/15s)
• 12 Dumbbell Front Squats (22.5s/15s)
• -rest 2:00 between sets-
WATER
• 15/10 DBs
EARTH
• Own weight
POSTERIOR CHAIN PUMP
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
