THURSDAY - 26-11-20


10 Burpees
10 Single-Arm Bent Over Rows (R)
10 Single-Arm Bent Over Rows (L)

Score: Total Time 

For the burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep.

For the single arm bent over rows, hold a DB or KB in your right hand and hinge forward at the hips until your torso is 10-15° above horizontal. Make sure your shoulders are drawn away from ears, lats and belly are tight and back is flat with knees slightly bent. 

Extend your right arm toward the floor. Draw your right elbow up toward the ceiling, keeping it close to the body. Bring the DB/KB to the front side of your ribcage. Lower the weight back down and repeat for 10 reps before switching to complete 10 reps on your left side. 


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