“Backside Blaster” For Time: 21-18-15-12-9-6-3 (20:00 cap)

• Russian KB Swing (53/35)

• TRX Row 2 Chest Press Combo

• 10 Calorie Row

5:00 Rest

then,

4 Rounds

• 25 Sit Ups

• 25 Hanging Knee Raises

• 25 Reverse Crunches

• 25 Plank Knees 2 Elbow (alternating)

Warm Up:

Take approximately 20 minutes to Mobilize, Warm Up, and Rehearse the movements. Avoid static stretching until the cool down. Combine some dynamic / active movements the mimic the patterns of the exercises you will perform in the work out. Keep it light. Be sure to rehearse the actual movements in 5-15 reps of each at performance loads before starting the clock to get your jam on.

Intent:

Choose loads and movement progressions that will allow you to complete this barn burner in 20 min or less. Although not a sprint, you want to take as little breaks as possible especially during the last half of the workout. Even though the Time component is a deliberate intensity component to this workout, Do Not Compromise Mechanics over speed. This will most likely smoke your posterior chain. Be sure to take that 5 min rest, then perform 4 sets of 25 reps of your favorite (4) ab exercises, to balance out all that posterior chain work. Take your time on the Ab work, as there is no time component here.

Scaling:

• Volume:

21-15-9

• Kettlebell Swing

Deadlift

Decrease Load

TRX Row / Chest Combo

• Vector (angle)

• Calorie Row

Decrease Cals

Videos:

Russian Swing

TRX Row / Press Comb

Rowing Tips: