20 Dec 2020 - Posterior Chain

Dec. 20: Posterior Chain

7 Days of Fitmas #3: 3 crew rows


Warmup: Crew row #1: 8 min

90 second crew row (led by instructor)

30 second recovery row

90 second crew row (led by instructor)

30 second recovery row

90 second crew row (led by instructor)

30 second recovery row

2 min crew row (led by instructor)


60 second recovery


Crew row #2: 7 min

3 min crew row- increasing by 1 spm each min (instructor picks captain)

1 min recovery row

3 min row for distance on own (match or beat 3 min crew row)


60 second recovery


Crew row #3: 6 min

6 min crew row (new captain each min)

first captain sets starting spm increasing by 1 spm each min with new captain


90 second recovery & instructor demo


3 Rounds: (timecap: 20 min)

8 ea. KB or DB S/L deadlift to row

10 bench situp to sumo squat

8 ea. Side DB high plank reach & rotate

10 hip hinge tricep kick back to reverse fly


5 min cool down/stretch