2/10/2021 - Anterior Chain

Feb 10: Focus: Anterior Chain


warmup: :15 sec transition to and from erg

2 min row @spm 19

30 sec alt toy soldiers

2 min row @spm 21

30 sec alt. toy soldiers

2 min row @spm 23

30 sec alt. toy soldiers

2 min row @spm 25


2 min instructor demo


22 min AMRAP

90 sec row for distance @ damper 5

12 DB close grip chest press

90 sec row for distance @ damper 6

12 ea. DB side plank hip dips

60 sec row for distance @ damper 7

12 power band pushups

60 sec row for distance @ damper 8

12 straight leg raise to reverse crunch

*repeat*


2 min recovery & instructor demo


19 min AMRAP

2 min row for distance

25 situps

25 DB squats

250 m row

25 froggers


5 min cool down/stretch