Ring Rows n Holds

Complete 5 Rounds (not timed) of:

  • 5 Ring Rows 
  • 1 Ring Row with a 5 second hold at the top of the pull
  • 1 Ring Row with a 4 second hold at the top of the pull
  • 1 Ring Row with a 3 second hold at the top of the pull
  • 1 Ring Row with a 2 second hold at the top of the pull
  • 1 Ring Row

rest between rounds as needed – the hold should have the rings in contact with the torso, you can increase the difficulty by stand under the rings or use a false grip for all 10 reps in each round.

 

rest then…

 

Row Bells

Complete the following for time:

  • Row 1000m
  • immediately followed by 5 rounds of:
  • 12 Alternating Dumbbell Push Presses (2 x 50/35)
  • 8 Dumbbell Reverse Lunges (front racked)
  • 4 Dumbbell Squats (front racked)

 

rack em and stack em!