- RX -10 sets for reps::20 ring rows (body parallel to the ground):10 rest:20 hand-release push-ups:10 rest:20 air squats:10 rest
- INTERMEDIATE -10 sets for reps::20 ring rows:10 rest:20 hand-release push-ups:10 rest:20 air squats:10 rest
- BEGINNER -10 sets for reps::20 ring rows:10 rest:20 push-ups from knees:10 rest:20 air squats:10 rest
1 set::20 jumping jacks5 inchworms10 Samson stretch lunges10 scap-only ring rows1 set::20 jumping jacks5 inchworms10 alternating Cossack squats10 ring rows- Walk the feet forward to increase the difficulty of the row.
2 sets::20 doorway pec stretch/side20 banded pull-aparts
10 sets for reps::20 DB bent over rows (20/35 lb):10 rest:20 hand-release push-ups:10 rest:20 air squats:10 rest