2/18/2021 - Anterior Chain

Feb 18: Focus: Anterior Chain


Warmup: Reverse Pick Drill

:45 each length x 2 rounds

then: 1 min @spm 22, 1 min @spm 24, 2 min @spm 26


90 sec instructor demo


12/10/8/6/4 (timecap: 16 min)

DB S/A hollow hold close grip chest press (ea.)

Hand Release Push-up

DB v-up

*when finished row max calories*


90 sec recovery & instructor demo


3 Rounds: 12/10/8 (14 min timecap)

DB flat bench chest press

DB L sit S/A overhead DB press (total)

Weighted side plank hip drops (each)

*when finished row for max calories*


90 sec recovery & instructor demo


10 min AMRAP

200m row

6 ea. DB S/A overhead step-up

8 DB toe reach

10 kneeling supine grip front raise


5 min cool down/stretch