DB press (3×10) should be smooth and controlled, full range of motion, stable shoulders, and no rushing reps. Ring rows (3×10) focus on pulling quality, chest to rings, tight body line, and controlled tempo. Adjust difficulty as needed to maintain clean, consistent reps. This is about balanced upper-body work, not fatigue.
This interval is about managing heart rate and staying consistent across all three rounds. The row should be steady and efficient, not a sprint, so you can transition into double unders without blowing up. Double unders should be relaxed and rhythmic; break early if needed to avoid tripping fatigue. The goal is repeatable effort each round with smooth transitions, not a fast start and drop-off.
STRENGTH:
DB Press 3×10
Ring Rows 3×10
WORKOUT:
3:00 AMRAP/1:00×3
15 Ca row
50 DUs
RECOVERY:
World’s Greatest Stretch
Doorway Pec Stretch