3/10/2021 - Posterior Chain

"March 10: Focus: Posterior Chain


Warm-up: 8 min row

0:00-1:00 @22spm

1:00-2:00 @25spm

2:00-4:00 @28spm

4:00-6:00 @25spm

6:00-8:00 @22spm


60 second instructor demo


3 Rounds: 12 min time cap

10 each single arm KB deadlift with high row

10 ea. Mid band dirty dogs

10 hip hinge reverse flys

200m row


60 second recovery & instructor demo


3 Rounds: 10 min time cap

12 ea. Bench s/a DB low row

12 KB swings

12 band pull aparts

150m row


60 second recovery & instructor demo


3 rounds: 8 min time cap

15 DB pullovers

15 MB v-ups

15 DB hammer curls

100m row


60 second recovery & instructor demo


2-5-7-9-7-5-2 (13 min time cap)

DB burpee

DB hang clean

DB weighted sit-up

cal row

*follow pattern as many times as possible*


5 min cool down & stretch"