*Perform 12 Rows on the right, while left holds, switch sides = 1 set.
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Bent Row + Hold Each arm should be unbroken, but you can put the weight down between sides. Goal is to start light but then get heavier!
Options: if unable to add weight throughout sets, add +1-sec. lowering for each rep decrease, i.e. 1-sec. lowering on each rep of the 10s, 2-sec. lowering on each set of 8s, and 3-sec. lowering on each set of 6s (lowering = chest to lockout). 🤰 option to perform Single-arm Supported Row. Equipment: a pair of weights like dummbells, kettlebells, bottles of water.
Tall Kneeling Paloff Press Pick a light weight where you can move the entire 30-sec. without stopping.
Options: pick a lighter or heavier weight. Equipment: one weight like a bumper plate, DB, KB, backpack.