Find a weight where you can do all the reps without putting down your weight. Your job is to find a weight where you can do everything unbroken, but still feel challenged. It should not feel like a breeze and you should feel resistance especially towards the end.

Movement

Rows/Lunges: adjust load.
Twists: bend the knees and raise the level of your chest higher off the ground so you are in a V-shape.

Equipment

- Rows: two DBs/KBs, a barbell, backpack.
- Lunges: two DBS or one milk jug in each hand.
- Russian Twists: one DB/KB, backpack, or milk jug.

🤰 Mama Bird

Sub hollow twist for 20 meter bear crawl

✅ Weight option for bent over rows. Should be a weight you can do all the reps unbroken without putting it down. Additionally it shouldn't feel like a breeze, you should feel some resistance.

⏱ Clock set to stopwatch. Record your time of completion.