5/6/21 - Posterior Chain

Warm-up: 8 min row

0:00-2:00 @ 22spm

2:00-4:00 @ 24spm

4:00-6:00 @ 26spm

6:00-7:00 @ 28spm

7:00-8:00 @ 30spm


60 second instructor demo


3 Rounds: 12 min time cap

10 each single arm DB deadlift with high row

10 banded DB hip thrusters

10 hip hinge reverse flys

200m row


60 second recovery & instructor demo


3 Rounds: 10 min time cap

12 ea. Bench s/a DB low row

12 gripr alt. s/a swing (ea)

12 band pull aparts

150m row


60 second recovery & instructor demo


3 rounds: 8 min time cap

15 DB pullovers

15 MB v-ups

15 DB hammer curls

100m row


60 second recovery & instructor demo


2-5-7-9-7-5-2 (13 min time cap)

DB burpee

DB hang clean

DB weighted sit-up

cal row

*follow pattern as many times as possible*


5 min cool down & stretch