6/17/2021 - Posterior Chain

Warmup: 10 Min AMRAP

15 stroke row (keeping spm below 28)

12 standing knees to elbows

12 hip hinge floor taps

12 alt. bird dogs


2 min instructor demo


40 min to complete:


3 Rounds:

12 DB D/L

8 ea. DB s/a low row

12 bench dips

200m row @spm 28-30


3 Rounds:

12 incline bench reverse flys

8 ea. DB bulgarian split squat

12 power band pull apart

250m row @spm 26-28


3 Rounds:

12 DB hamstring curls

8 ea. Gripr plank reach & rotate

12 BW supermans

300m row @spm 24-26


*If finished all 9 rounds start at beginning and complete all exercises minus row @ 6 reps each*


5 min cool down & stretch