4/2/2021 - Posterior Chain

April 2: Focus: Posterior Chain


Warmup:

30 sec row @ spm 18

30 sec row @ spm 20

1 min row @ spm 22

1 min row @ spm 23

30 sec row @ spm 25

30 sec row @ spm 27

2 min power row @ spm 29-31


90 sec instructor demo


4 Rounds: 10 reps each (timecap: 24 min)

DB renegade row (20 total)

DB S/A overhead contralateral reverse lunge (DB opposite to arm stepping back)

DB D/L to high row

calorie row

*if finished BW plank hold*


90 sec recovery & instructor demo


3 Rounds: 12 each (timecap: 12 min)

S/A hang clean to press (each)

hip hinge reverse fly

MB over/unders

Plank back taps (24 total)

*if finished row for distance*


90 sec recovery & instructor demo


8 min AMRAP

10 MB box step overs (5 each leg)

12 BW squat jumps

15 sit-ups


5 min cool down/stretch