1/12/2021 - Anterior Chain

"Jan 12: Focus: Anterior Chain


Warmup: 3 Rounds: 45 sec ea.

walkout pushup

BW air squat

bench seated knee tuck


90 second instructor demo


4 Rounds: 15 reps ea. (timecap 22 min)

DB close grip chest press

DB bench tap front squat

DB upper cut

MB situp to russian twist

*if finished row for distance*


6 Rounds: 45 sec work/15 sec recovery

max cal row


90 second recovery & instructor demo


15 min AMRAP

6 ea. Bulgarian split squat

8 decline pushup to mtn climber

10 palms to elbows

12 DB double crunch


5 min cool down/stretch"