2/23/2021 - Posterior Chain

Feb 23: Focus: Posterior Chain


warmup: 6 min row

1 @spm 18

1 @spm 19

1 @ spm 20

2 @ spm 22

1 @ spm 23


3 min demo


28 min to complete the following:


3 Rounds:

500m row

15 DB stiff leg D/L

10 total DB alt. rev lunge to step up


straight into:


8/10/12/10/8

DB hip hinge low row

KB swing

DB rev fly

Bench S/L glute bridge


90 sec recovery & instructor demo


16 min AMRAP

10 DB pushup plank rows

10 DB ground to OH

10 alt. DB pull throughs

10 DB sumo squat


5 min cool down/stretch