4-5 Rounds (Not for Time)
10-15 Strict Pull Ups
10-15 Supine Rows
10 - 15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left
No real rest between movements. Rest 3 Min between rounds.
RX Men/Women: Choose a weight for the pull overs and rows that you can get at least 10 but over 15 is a stretch.
Score is dumbbell row weightFor the strict pull ups - if you cannot do 10 in 2 sets or less you may do banded strict pull ups or a jump and slow lower!
For the supine rows- you may do these on the rings or a bar in the rack. Either way make sure you are starting with a straight arm and bringing your chest all of the way up to touch.
The more parallel to the ground you are - the more difficult these reps will be.
The pull overs may be done with a bar or a dumbbell - even a plate. Lay across the bench in a position that allows you to open all of the way up with the weight over your head and behind you with a pretty straight arm. Use your lats (your WINGS) to pull the weight back up. Fight wanting to use the arms!
For the dumbbell rows you will do one side at a time. Lean agains the bench or even a wall for support. Let the dumbbell hang down and then pull it into your ribcage with the elbow going back!