4/14/2021 - Anterior Chain

April 14: Focus: Anterior Chain


Warmup: 6 min row

starting with spm 18-20 & increasing by 2-4 spm every 60 sec


3 min instructor demo


40 min to complete the following:


4 Rounds: 10/8/6/4 Reps (complete all 4 sets before moving to next block)

DB bench press


3 Rounds: 10 reps

DB incline bench s/a close grip chest press

DB incline bench chest fly

DB overhead tricep extension


3 Rounds:

30 sec max calorie row

6 ea. s/a DB suitcase squat

6 DB devils press


*if finished row for distance*


60 sec recovery & instructor demo


5 min instructor led core blast


5 min cool down/stretch