15 Dec 2020 - Anterior Chain

Dec 15: Focus: Anterior Chain


Warmup: 8 min AMRAP

150m row

6 off erg banded pushups

6 BW burpee over erg


60 second instructor demo


4 Rounds: (timecap: 9 min)

DB incline chest press (8/6/4/8)

200m row

10 DB toe reach

*If finished full situp until time*


60 second recovery & instructor demo


4 Rounds: (timecap: 11 min)

DB incline hex press to fly (10/8/6/10) *total reps/5 each movement*

250m row

10 MB double crunch

*If finished low plank hold*


60 second recovery & instructor demo


4 Rounds: (timecap: 10 min)

BW pushup to renegade row (10/8/6/10)

200m row

10 BD deadbugs

*If finished row for distance*


60 second recovery & instructor demo


12 Min AMRAP

8 Incline bench supine DB front raise

8 ea. DB s/a thruster

8 straight leg raise to rev. crunch

8 hollow hold rocks

8 palms to elbow


5 min cooldown/stretch