7/1/21 - Anterior Chain

"500m benchmark


warmup: 3 Rounds: 10 second transition between exercises (7.5 min)

1 min light row for distance

30 sec alt. bird dog

30 sec seal jacks


2 min recovery & prepare for 500m benchmark


3.5 min to complete 500m row (recover & bw sprinter sit up until time)


3 min instructor demo


25 min to complete the following:


3 Rounds:

8 ea. DB alternating incline bench press

10 BW pushups

12 low plank jacks


3 rounds:

16 DB hex press to fly (8 each move)

12 DB overhead tricep extensions

12 DB russian twists


3 rounds:

12 DB uppercut

6-8 tringle/diamond pushups

12 total alt. bear crawl


*if finished row for distance*


60 second recovery & instructor demo


12 Min EMOM

0:00-1:00 8 ea. DB split lunge

1:00-2:00 12 DB double crunch

2:00-3:00 15 DB front squat

3:00-4:00 20 alt. s/l v-up

*repeat until 12:00 (each exercise will be completed 3 times)


5 min cool down/stretch"