Bent Over Rows / Row-DU!! A): Barbell Bent Over Row 3 x 10. NOTES: try to get heavier than last week but only on the condition that the form is PERFECT. We're looking for a straight, flat, tight back and for the barbell to make clear and concise contact with your body each rep. Retract your shoulder blades as you draw the bar toward you. Keep your legs slightly unlocked. Don't go stiff legged. This movement is majorly important for building a strong and stable upper back which will in turn transfer over to many different movements such as pull ups, cleans, etc. B): 3 Rounds - 400m Row, 40 Double Unders. (Rest 1 min between rounds). NOTES: This piece is a cracking way to help fitness gains as well as learning to keep good pace throughout. Hit that first row hard and try to keep that pace in all rounds. Be efficient in your double unders and try for a good quick time. Don't avoid these conditioning pieces! 🙂