4/21/2021 - Posterior Chain

"April 21: Focus: Posterior Chain


Warmup: (9 min)

2 rounds:

pick drill x45 each length

s/l drill (L) x30 sec

s/l drill (R) x30 sec

reverse pick drill x45 sec each length

2 min self paddle row @ spm 22-25


90 sec instructor demo


3 Rounds: (timecap: 16 min)

500m row

12 DB deadlift to hip hinge high row

12 DB hammer curls

12 KB swings

*when finished row for distance*


90 sec recovery & instructor demo


3 Rounds: (timecap: 16 min)

250m row

12 KB sumo squat to upright row

12 ea. DB s/a low row

12 DB crush grip alternating forward lunge with torso rotation (total)

*when finished row for distance*


90 sec recovery & instructor demo


9.5 min AMRAP

8 DB push up to alternating plank row

6 ea. single leg dead lift

4 ea. DB swing lunge

200m row


5 min cool down/stretch"