7 rounds of:
Transition seamlessly from movement to movement- work during the work, rest during the rest. If designated/ chosen weights require interruption of the set, or position breaks, adjust immediately and continue safely.
3/1000 row: In this variation, we hold for a full, honest 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Then, 7 minutes of:
Goal should be a pace and effort level that leaves you struggling to complete sets of push-up- the simpler the drill, the more important the intent. 10 rounds should be a baseline here; anything less, in our opinion, is simple lack of effort.
And then, “Time under tension”:
One-arm bodyweight row hold (Use barbell + overhand grip for hold) + 25 dowel partial pull-over
Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body, and improving position for next time.