7/18/21 - Anterior Chain

"Warmup: 4 Rounds 30 seconds each (8 min)

seal jacks

gripr alt. s/a hip hinge to OH swing

gripr alt. s/a hip hinge to OH swing

gripr alt. s/a lateral swing w/ torso rotation


90 sec instructor demo


27 min to complete the following:


3 Rounds: 12 reps each

DB incline chest press

DB goblet bulgarian split squat (ea.)

DB hollow hold rock (banana roll)


straight into…


3 Rounds: 12 reps each

DB pull over

DB s/a suitcase squat (ea.)

MB mtn. climbers

*if finished repeat all exercises at 8 reps each*


90 second recovery & instructor demo


15 min AMRAP

8/6/6/8

pushup to power plank

MB overhead alt. forward lunge

MB v-up

DB standing supine grip front raise


5 min cool down/stretch"