1/29/2021 - Anterior Chain

"Jan 29: Focus: Anterior Chain


Warmup: 10 min timed by coach :45 work :15 transition

row @spm 22

off erg bw mtn climber

row @spm 24

off erg bw pushup

row @spm 26

off erg bw mtn climber

row @spm 28

off erg bw pushup

row @spm 30

full burpee for 60 sec


2 min instructor demo


timecap for following rounds: 31 min


4 Rounds: 10/8/6/10

DB hex press to chest fly

DB tricep skull crushers


4 Rounds: 10/8/6/10

DB pull overs

DB standing supine grip front raises


4 Rounds: 10/8/6/10

stroke row focusing on wattage output

bench weighted tricep dips


*if finished repeat exercises at rep count of 8*


90 sec recovery & instructor demo


9 min core blast: timed by coach :45 work :15 recovery (2 rounds: 1 min recovery between rounds)

alt. s/l v-up

side plank crunch (L)

side plank crunch (R)

full sit-up (second round should be full 60 sec)


5 min cool down/stretch"