Help keep your group healthy and happy!
5
-
8
minutes warming up
21
-
minutes working out
This is it, friends We're saying good-bye to 2021 and we're not looking back. Instead, we're flexing our back with a whole bunch back moves.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 21-min.
21-sec. Bent Over Row Hold (at the top)
21 Alternating Bent Over Rows
21-sec. Plank Hold
21 Renegade Rows
21 Box Jumps
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Bent Over Rows + Bent Hold
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.
Plank Hold
Options: perform on knees or toes —> perform on elbows or hands.
🤰 perform Elevated Plank Hold.
Renegade Rows
💪 perform on knees.
🤰 perform Single-arm Supported Fly, total reps.
Equipment: dumbbell(s), kettlebell(s), bottles of water.
Box Jumps
💪 at a very low height OR Step-ups.
🤰 perform low Step-overs.
Equipment: elevated surface like a box, stool, chair, etc.
Have a question? Chat with your coach.
✅ Weight for Bent Over Rows and Renedage Rows.
✅ Something to jump or step on.
3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
5
-
8
minutes warming up
21
-
minutes working out
This is it, friends We're saying good-bye to 2021 and we're not looking back. Instead, we're flexing our back with a whole bunch back moves.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pulling Movements
Core Movements
Pulling + Core Movements
Jumping Movements
