24 Suitcase lunge*
12 DB Pushup row**
Today, the same weight should be used for both movements.
An ambitious weight for the DB row should pose a challenge for the lunge as well.
5 “Flexion” movement
5 “Extension” movement
*In our version of the suitcase lunge, hands stay attached to your sides and do not rock to-and-fro. In the same way we don’t “kip” the bodyweight row with a hip dip, we don’t “kip” the ascent from the suitcase lunge by swinging the weight.
**Range of motion and structure of a proper pushup do not change with the addition of weight in the DB row.
(Bottom: hips up, guts tight, elbows back, chest to the ground.)
(Top: Weight rowed to armpit (not hip), strong posture and lock out.)