This is one of my favs! 🙌🏾

10-min AMRAP of:

10 bent over DB rows
10 half kneeling DB press/arm
10 burpee over the bell


Warmup with the pushup warm-up in the members area, ladies. This is a great one to practice zipping up your brace (look at the latest post under Coach’s Corner on the website in the member’s area).

Bent Over Rows
Hinge forward at the hips while keeping your shoulder blades packed down and back. Let the weights hang directly in front of your thighs before you zip up your brace and start your pull. Pull the DBs as far back as far as you can - squeeze - then return the DBs back to the start position slowly and under control.

Half kneeling DB Press
Your set up is a big deal for this movement. Make sure you’re well balanced before zipping and pressing. Remember to keep your arm close to your head as you extend overhead. Bring the DB back down under control.

Burpee Over the Bell
You can scale this one a few different ways. You can step down to versus jumping down to the chest to deck position followed by stepping in to stand it up, you can nix the pushup all together and just step down and step to standing, or you can keep the cardio high by jumping down to chest to deck, jump back up, and jump over the bell!

Please let me know how it goes in the comments!

Go get after it!

Jasmine Cabrera

Health By Jasmine, Virginia