2 rounds of:
10 Dumbbell push-up row
:30 sec. rest
Select a weight that allows for 10 challenging but uninterrupted reps in each set. Adjust weight as needed between sets.
Then, 5 rounds of:
15 Jumping pull-up
5 3/1000 Underhand bodyweight row
3/1000 row: In this variation, we hold ourselves for a full 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.
15 reps “Squat complex” (20lb. W, 30lb. M)
If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
1 rep “Squat Complex” = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.