4/16/2021 - Posterior Chain

April 16: Focus: Posterior Chain


Warmup: 8 min instructor led crew row


2 min instructor demo


3 Rounds: 8 ea. (timecap: 18 min)

Split Stance KB D/L (each leg)

KB goblet squat

Split stance KB s/a swing (each side)

DB bench plank s/a low row (each)

*if finished row for distance*


2 min recovery & instructor demo


3 Rounds: (timecap: 16 min)

300m row

12 DB sumo squat high pull

10 Hip hinge high row

8 ea. DB goblet lateral lunge

*If finished row for distance*


90 sec recovery & instructor demo


6 min EMOM

0:00-00:45 BW jump squat

1:00-1:45 DB 1/2 get up (L)

2:00-2:45 DB 1/2 get up (R)

3:00-3:45 DB russian twist

4:00-4:45 DB manmaker

5:00-6:00 max cal row


5 min cool down/stretch