4/29/2021 - Posterior Chain

April 29: Focus: Posterior Chain


Warmup: 6 min

60 sec alternating bird/dog

:15 sec transition to rower

Pick drill x45 sec each length

60 sec self paddle row @ spm 20-23

60 sec row @ spm 22

:15 sec transition off erg

60 sec alternating bird dog


2 min instructor demo


3 Rounds: 12 each (timecap: 15 min)

DB stiff leg deadlift

DB bench s/a low row (12 each arm)

DB s/a suitcase squat (6 each arm)

250m row

*if finished repeat all exercises for a rep count of 6 total at a heavier weight*


2 min recovery & instructor demo


18 min AMRAP

18 KB goblet squat

18 DB renegade rows

18 low band plank alt. leg lifts

18 stroke row


2 min recovery & instructor demo


10 min AMRAP

20 DB plank pull through

15 gripr slams

15 froggers

20 BW hip bridges


5 min cool down/stretch