5 Rounds for Time

30 Taps
10 Dumbbell Bent Over Row Right
10 Dumbbell Bent Over Row Left
20 Mountain Climbers

Idea Weight for Men: 20 - 30# DB or KB

Idea Weight for Women: 8-20# DB or KB

Score:  Time to Complete

NOTES:

For this workout you may choose to do taps or single unders.

For the single arm dumbbell bent over row you will hinge forward at the hips and lean against a bench, box, counter, or even a wall.

Keep the chest lifted and hold the dumbbell or KB in the other hand.

Pull the db or kb to the side of the rib cage by pulling the elbow back.  Lower by bringing the arm all the way back to straight at the bottom.

You will do 10 reps on one side and then 10 on the other.

For the mountain climbers you will be in the top of a push up position.  Make sure the hips aren't up high, and also that the belly isn't sagging.  Keep the belly tight!!

You will bring one knee up to the chest/armpit then lower back down and bring the other one up.  EVERY TIME A KNEE COMES UP = 1 REP!

You may do these elevated if necessary too!