3/21/21 - Anterior Chain

March 21: Focus: Anterior Chain


warmup:

reverse pick drill

2 min row @ spm 20

:30 sec self paddle

2 min row @ spm 23

:30 sec self paddle

2 min row @ spm 26


90 sec instructor demo


12/10/8/6 (timecap: 14 min)

BW pushup

BW atomic sit up (sit up to stand) or bench sit up to stand

calorie row

*if finished row for distance*


2 min recovery & instructor demo


3 Rounds: 10 reps each (timecap 9 min)

DB pullover

DB sumo squat

DB curl to upper cut

*if finished row for distance*


90 sec recovery & instructor demo


15 min AMRAP

12 hollow rocks

10 DB close grip chest press

12 ISO squat low band front raise

10 stroke row


5 min cool down/stretch