6/11/2021 - Anterior Chain

Warmup: 4 Rounds 30 seconds each (8 min)

seal jacks

gripr alt. s/a hip hinge to OH swing

gripr alt. s/a hip hinge to OH swing

gripr alt. s/a lateral swing w/ torso rotation


90 second instructor demo


10-8-6-4 (timecap: 18 min)

DB chest press with tempo (1 count up 3 counts down)

single side gripr pushup (total)

DB v-up

BD pull-over with tempo (3 counds back 1 count up)

*low plank hold when finished*


90 second recovery & instructor demo


3 rounds: 8 reps each exercise (timecap: 15 min)

Incline DB chest fly

hollow hold DB s/a close grip chest press (ea.)

DB supinated front raise

Tempo power situps (1 count up 3 counts down)

*low plank jacks when finished*


60 second recovery & instructor demo


8 min EMOM

6 alt. jump lunges

5 bench power pushups

6 plank shoulder taps


5 min cool down & stretch