If you don't have rings or a TRX, do rows with a sturdy table. No table? Do dumbbell bent-over rows.
- Stand with your feet hip distance apart, holding a TRX handle or ring in each hand, palms facing each other. If you don't have either, you can do this exercise using the edge of a sturdy table or a low bar.
- Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended, and your body in one straight line. To make this harder, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have your body almost parallel to the floor. To make it easier, walk your feet back so your shoulders are farther away from the ground.
- Holding your core stable and your legs straight with either your feet or heels planted on the floor, bend your elbows behind you, keeping them close to your body, pulling your chest toward your hands.
- Straighten your arms to lower your torso, completing one rep.
- Do as many ring rows as you can in 40 seconds, followed by a 20-second rest.
Image Source: The Riker Brothers