4/7/2021 - Anterior Chain

April 7: Focus: Anterior chain


Warmup: (8 min)

Pick drill x30 sec each length

Reverse pick drill x 30 sec each length

90 sec self paddle row

1 min row @ spm 22-24

1 min row @ spm 24-26

30 sec self paddle row

1 min row @ spm 26-28

1 min row @ spm 28-30

30 sec max effort self paddle row


2 min instructor demo


*21 min timecap*

Buy in: 50 BW push-ups

4 rounds:

8 ea. S/A close grip chest press

10 DB chest fly

12 KB goblet squats

12 MB V-ups

Buy out: 500m row

*if finished continue to row for distance*


2 min recovery & instructor demo


*23 min timecap*

Buy in: 50 cal row

4 Rounds:

10 half kneeling s/a overhead press (each)

10 heavy DB reverse lunges

20 reverse mtn climbers (total)

25 BW squat jumps

Buy out: plank hold for max time

*if finished row for distance*


5 min cool down/stretch