1/24/2021 - Anterior Chain

"Jan 24: Focus: Anterior Chain


Warmup: 10 min row

2 min @ spm 20

2 min @spm 22

2 min @spm 24

1 min @spm 26

1 min @spm 28

1 min @spm 30

1 min @spm 31


90 second instructor demo


5 Rounds: 10/8/6/8/10 (timecap: 19 min)

DB incline bench s/a chest press (ea.)

DB arnold press

incline bench push-up

palms to elbows (total)

*if finished repeat exercises at rep count of 8 ea*


90 second recovery & instructor demo


13 min AMRAP

8 DB front squat to rev lunge

8 DB bench sit up to sumo squat

8 ea. Decline mtn climber

8 HR pushups


60 sec recovery & instructor demo


3 rounds: 30 sec each exercise

weighted s/l jack knife (right)

weighted s/l jack knife (left)

DB double crunch

KB v-sit up & overs


5 min cool down/stretch"