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): 35 Ring Rows For QUALITY NOTES: Looking for the utmost quality here. If being on your feet is deemed too easy (if you do think this then your ring rows better be the straightest, most rigid ever and be for multiple reps without any deviation of form!), then feel free to grab a metal box jump to elevate your feet. Form is dictated by actually touching the rings to the body without you arching your chest to meet them. Shoulders are to be retracted when at the top of the move. Squeeze your butt and legs hard. Break reps up as needed.