4/11/2021 - Posterior Chain

"April 11: Focus: Posterior Chain


Warmup: (11min)

Pick drill x45 sec ea

1 min self paddle

reverse pick drill x45 sec ea

1 min self paddle

2 min row @ spm 22-24

1 min row @ spm 28

2 min row @ spm 25-27

1 min row @ spm 29+


2 min instructor demo


8/10/12 (timecap: 18 min)

KB kickstand S/L D/L (these should be heavy)

DB reverse lunge with neutral grip front raise (each)

DB split stance S/A low row (each)

DB plank pull through (each side)

*when finished row for distance*


60 sec recovery & instructor demo


5 min row for distance

*increasing wattage output every 60 sec*

(remember distance)


90 sec recovery & instructor demo


18 min AMRAP

1/2 distance from 5 min row

10 KB clean to squat

8 ea. bench plank s/a rev fly

5 ea. bench Bulgarian split lunge hop


5 min cool down/stretch"