3/15/21 - Posterior Chain

March 15: Focus: Posterior Chain


Warmup: (9 min)

Reverse pick drill x45 sec each length

then

6 min row

2 min @ spm 20

2 min @ spm 22

2 min @ spm 24


2 min instructor demo


3 Rounds: 10 reps each (timecap: 14 min)

Bulgarian split squat

KB single leg deadlift

bench plank s/a reverse fly

calorie row

*if finished row for distance*


2 min recovery & instructor demo


16 min AMRAP

12 Incline bench high row

10 stroke row

8 ea. s/l sit to stand

6 DB manmakers


2 min recovery & instructor demo


10 min AMRAP

6 ea. KB s/a swing

6 DB sumo squat to high pull

6 ea. DB s/l glute bridge

6 ea. DB 1/2 get up


5 min cool down/stretch