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