3/22/21 - Full Body

March 22: Focus: Full Body


warmup:

reverse pick drill x 45 sec each length

1 min row @ spm 20

1 min self paddle

1 min row @ spm 23

1 min self paddle

2 min row @ spm 26


2 min instructor demo


3 Rounds: 15 reps each (timecap: 14 min)

DB squat

DB arnold press

KB sumo squat to high pull

*if finished row for distance*


90 sec recovery & instructor demo


3 Rounds: 10 reos each (timecap 12 min)

DB D/L

DB renegade row

DB toe reach

*if finished row for distance


90 sec recovery & instructor demo


12 min AMRAP

300m row

8 DB hip hinge reverse flys

8 pushup to shoulder tap

8 DB reverse bicep curls


5 min cool down/stretch