For TimeIntermediateDaily~15 min
Single-Arm Dumbbell Row, Ring Dip & Squat
Partner
3 rounds for time of:
21-15-9single-arm dumbbell rows, arm (50/35 lb)9-12-15strict ring dips30air squats
Focus on quality and controlled tempo throughout
Equipment
RingsDumbbell
Workout Details
- Stimulus
- Controlled tempo chipper emphasizing quality movement and deep positions. Focus on strict ring dips and full ROM squats with constant but deliberate motion. Not a sprint—prioritize position over speed.
- Score Type
- Time
- Rep Scheme
- Chipper