2/22/2021 - Anterior Chain

Feb 22: Focus: Anterior Chain


warmup:

Pick Drill x45 sec each length

2 min self paddle

1 min @ 1 spm lower than 2 min self paddle

1 min @ 1 spm higher than 2 min self paddle


2 min instructor demo


21 min AMRAP

Buy in: 50 pushups (of choice)

8 ea. s/a hollow hold close grip chest press

10 weighted hollow rocks

12 DB front squats

10 DB upper cuts

8 cal row


2 min recovery & instructor demo


3 Rounds: (timecap: 16 min)

5 ea. DB swing lunge

10 MB power jacks

12 toal low band (wrists) plank side taps

10 stroke row


90 sec recovery & instructor demo


5 min instructor led core blast


5 min cool down/sretch