12 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

7 Ring/TRX/Upright Rows
8 Lunges

No weight needed!  Use something manageable for upright rows if you choose that option for the first part.

Score: Total Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

For the first part ideally you will do a ring row, TRX row, some sort of band pull down.  OR if you don't have any of those options you may do an upright row.

If doing a band or ring row.  Make sure you start with straight arms.  Pull the elbows back and bring the bands all of the way to the rib cage on the sides.  USE YOUR BACK!  Then control the lower to all of the way straight.  Remember that the more parallel your body is to the ground, the more difficult these are.

You may also do a stretchy band pull down.  Seated or standing start with straight arms and pull all of the way to the sides with the elbows back and down.

If doing an upright row stand with a kb or db in both hands at the waist.  Pull the shoulders back and down.  Shrug then pull the elbows high and outside and the weight up your body like you are zipping up your jacket.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.

If lunges cause you pain or issue - you may sub step ups!