12 Minute AMRAP:

• 7 Hand-Release Push-Ups
• 9 Ring Rows OR 9 Double DB/KB Bent Over Rows @ 25-50/10-35 lbs.
• 11 KBS to eye level @ 35-53/16-35 lbs.

*For the Double DB/KB Bent Over Rows, you will hold a DB or KB in each hand, hinge at the hips and assume a position similar to a Deadlift start position with your back flat and parallel to the floor. Keeping your core tight and engaged, you will Row the DB's/KB's to your armpit area using as little momentum as possible. These don't have to be slow, but they should be under control and you should be using your upper back to do the work. Really focus on keeping your back in a Deadlift start position and avoid your chest rising up too much. The chest rising too much will draw the attention away from the lat and upper back muscles that we are striving to target with this exercise. It is better to use a lighter weight and maintain perfect technique than use something too heavy and resort to terrible mechanics while performing the movement.