3/28/21 - Posterior Chain

March 28: Focus: Posterior Chain


warmup: 3 rounds

:45 sec each

butt kicks

t spine rotation (L)

BW squat jacks

t spine rotation (R)


2 min instructor demo


4 Rounds: (timecap: 16 min)

6 ea. S/L D/L

8 ea. DB supine grip hip hinge low row

10 DB ground to press

*when finished row for distance*


60 sec recovery & instructor demo


4 min row for distance (remember distance)


2 min recovery & instructor demo


15 min AMRAP (goal 3-4 rounds)

1/2 distance from 4 min row

8 ea. Bench s/l hip thrusters

8 ea. s/a reverse lunge (DB opposite side or leg that steps back)

8 ea. Bench plank s/a reverse fly


60 sec recovery & instructor demo


5 min AMRAP

3 ea. KB single arm front racked squats

6 KB overhead swings

9 BW pop squats


5 min cool down/stretch