5/12/2021 - Posterior Chain

Warm-up: 8 min row for distance @ 26spm (remember your distance)


90 second instructor demo


10 min AMRAP

10 KB Goblet Squats

10 DB Deadlift

10 total DB alt. deadbugs

10 bench DB hamstring curls


60 second recovery & instructor demo


3 Rounds: 9 min time cap

5 ea. DB S/L glute bridge

5 ea. MB overhead forward lunge

10 DB hip hinge high rows

*when finished DB bench squats for remainder of time*


60 second recovery & transition to rower


8 min row for distance @28spm (match or beat warmup distance)


60 second recovery while instructor demos EMOM


8 min EMOM

6 DB renegade (total)

6 BW Jump squats

6 BW reverse lunges (total)


5 min cool down/stretch