4/11/2024

Lobster Roll (Part 1) (1 of 4)

Freedom (RX'd)

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-

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

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