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