5/28/2021 - Posterior Chain

Warm-up: 8 min row

0:00-1:00 @22spm

1:00-2:00 @25spm

2:00-4:00 @28spm

4:00-6:00 @25spm

6:00-8:00 @22spm


2 min instructor demo both blocks


Timecap for both blocks: 35 min


4 Rounds: 12 each exercise

DB stiff leg D/L

Seated DB bent over low row

resistance band pull aparts

high plank alt. bird dog (6 ea. side)

45 second recovery between rounds


4 Rounds: 10 each exercise

Resistance band good mornings

DB reverse lunge to overhead press (5. ea side)

10 hard stroke row (matching highest wattage each round)

DB double crunch

45 second recovery between rounds


*when finished 10 stroke hard row 5 stroke recovery row until time called*


90 second recovery & instructor demo


8 min EMOM

5 KB swings

5 jump squats

5 supermans


5 min cool down & stretch