7/22/21 - Posterior Chain

"Warmup: begins block 1


2 min instructor demo


24 min AMRAP

Buy in: 60 cal row (once)

10 DB hip hinge high row

8 ea. DB rev lunge to bicep curl

6 ea. s/l glute bridge

10 DB shoulder squats


60 second recovery & instructor demo


10/8/6/4/2 (timecap 14 min)

DB stiff leg D/L

DB goblet alt. lateral lunge (total)

DB s/a low row (ea.)

*if finished work back up rep count*


90 second recovery & instructor demo


9 min EMOM

8 alt. s/a kb swings

6 alt. jump lunge

4 manmakers


5 min cool down/stretch"