6/7/2021 - 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

3 min instructor demo first two blocks

8-6-4-6-8 (timecap for first two blocks: 35 min)

DB S/L D/L (ea.)

DB single arm low row (ea.)

DB reverse lunge to step up (ea.)

Plank single arm reverse fly on bench (ea.)

*when finished straight into…*

3 rounds for time:

250m row

6 ea. DB split lunge

12 KB stiff leg D/L

12 bench dips

*when finished 60 second recovery, then DB burpee until time called*

60 second recovery & instructor demo

4.5 min DB complex finisher 30 seconds each move 3 rounds (no transition time between movements)

DB alt. renegade row

DB hang clean

DB glute bridge

5 min cool down & stretch