3/6/2021 - Posterior Chain

"March 6: Focus: Posterior Chain


Warmup: 8.5 min

Pick drill x45 sec each length

:15 sec off erg transition

2 rounds:

:30 sec seal jack

:30 sec inch worm

:15 sec transition to erg

repeat pick rill @ :45 sec each length


90 sec instructor demo


12 min AMRAP: 8 each

KB S/L D/L

KB figure 8

KB hip hinge S/A low row

KB front rack s/a reverse lunge (5 each side)


90 sec recovery & instructor demo


10 min AMRAP: 10 each

KB clean to squat

DB hip hinge reverse fly

bench mini band hyper extensions

calorie row


90 sec recovery & instructor demo


8 min AMRAP: 5 each

DB step over

kneeling mini band glute kickbacks

MB sit up to russian twist

KB alt. S/A swing


2 min recovery & instructor demo


5 min EMOM

8 plank pull through (4 each side)

6 BW squats

4 DB burpees

2 DB hang clean to press


5 min cool down/stretch"