4/23/2021 - Anterior Chain

April 23: Focus: Lower Body Strength


Warmup: 8 min row between (light row between 20-23 spm)


60 sec recovery & set for 2,000m bench mark


2,000m row (timecap: 11.5 min)

*when finished recover & sprinter sit-up until time called


2 min instructor demo


25 min to complete the following:


3 Rounds:

12/6 (Drop set) *complete 12 reps at a lighter weight and immediately drop weight and complete 6 reps* *total reps for each round- 18*

DB chest press


complete all 3 rounds of chest press before moving to the following:


3 Rounds: 8 reps each (should be heavy)

DB incline bench chest fly

DB hip hinge tricep kick back

DB supine grip front raise

*when finished row for distance*


60 sec recovery & instructor demo


5 min instructor led core blast



5 min cool down/stretch