2/20/2021 - Posterior Chain

Feb 20: Focus: Posterior Chain


Warmup:

2 min row @ spm 18

1 min row @spm 21

2 min row @spm 19

1 min row @ spm 23

2 min row @ spm 20


90 sec instructor demo


3 Rounds: 12 each (timecap: 12 min)

DB S/L D/L to S/A low row (6 ea)

DB front loaded reverse lunge (6 ea)

DB bench plank S/A rev fly (6 ea)

*when finished row for distance*


90 sec recovery & instructor demo


3 Rounds: 15 each (timecap: 13 min)

KB stiff leg D/L

high plank alt. bird dog

DB good morning to tricep kickback


90 sec recovery & instructor demo


16 min AMRAP

15 stroke row

12 DB hip hinge high row

10 DB plank pull through

8 weighted bench dips


5 min cool down/stretch