6/27/2021 - Anterior Chain

Warmup: begins block 1


16 Min AMAP: GOAL: Max calorie on rower

[on the 2:00] 14 push-ups

[on the 4:00] 18 full situps

[on the 6:00] 14 pushups

[on the 8:00] 18 full sit-ups

[on the 10:00] 14 pushups

[on the 12:00] 18 full sit-ups

[on the 14:00] 14 pushups


90 second recovery & instructor demo


3 Rounds: 12 reps each (timecap: 10 min)

Flat bench DB chest press

DB static lunge (ea.)

DB pull over

*when finished plank hold (members choice) until time*


60 second recovery & instructor demo


5 min core blast (instructors choice)


60 second recoery & instructor demo


3 rounds 12 reps each (timecap: 10 min)

Incline bench supine front raise

KB goblet squat

DB pull through (total reps)

*when finished


90 second recovery & instructor demo


5 Min EMOM

5 bench dips

5 MB jack to forward press

5 ea. MB russian twist


5 min cool down /stretch