1/14/2021 - Posterior Chain

"Jan 14: Focus: Posterior Chain


Warmup: 11 min

Row 3 min @spm 22

Row 2 min @spm 23

Row 1 min @ spm 24

60 sec off ERG air squat

Row 1 min @spm 24

Row 2 min @ spm 23

Row 1 min @ maximum spm maintaining form


90 sec instructor demo


20 min AMRAP

10/8/6/4/6/8/10….

cal row

KB figure 8 & squat

power band standing pull through

DB burpee to alt. renegade row (total reps for row)


90 second recovery & instructor demo


19 Min AMRAP

1-2-3-4-5-6-7-8-9-10

KB S/A low row to S/A upright row (ea.)

Bulgarial split squat (ea.)

alt. gripr swing (ea.)

DB double crunch


5 min cool down & stretch"