Burpees & Gorilla Rows

Ripped out a quick one this morning to kick-off the day and it was glorious!

🦍MY 10 FAVORITE ROWS! ➖➖➖➖ 🧠Brighter minds than me like @drjohnrusin recommend doing 2-3x as much rowing (horizontal pulling) as pullups/pulldowns (vertical pulling) for shoulder health and performance. Here are 10 of my favorite ways to get that ✅done. I like sets of 8-15 reps for most rows, but of course will go lower and higher rep on occasion. Use all the tools and all the angles to get all dem GAINZZZZZZZZ! I've got a feeling my buddy @JayFerruggia might like this post... ➖➖➖➖ 1. Kettlebell Gorilla Rows 2. Chest-Supported Rows 3. @Purmotion_Official AirFit Rotational Rows 4. Parallel Bar EQualizer Rows 5. Free-Band Bent-Over Rows 6. Cross-Over Band/Cable Rows 7. @UltimateSandbag 2:1 Rows to Curl 8. 1-Arm Landmine Rows 9. Hammer-Grip Multi-Grip/Swiss Bar Rows 10. Dual Landmine/Renegade Rows ➖➖➖➖ 🏝Where can you get all my equipment? Go to 💻GardenOfGainz.com (direct link in my bio) and get 10% off with my coupon code: ➖➖➖➖ TheDailyBJ ➖➖➖➖ #Rows #Rowing #Back #BackWorkout #BackExercises #Muscle #Bodybuilding #Gym #HomeGym #BackyardGym #GarageGym #Gear #Fitness #Workout #Exercise #Malibu #LA #SoCal #GardenOfGainz #Kettlebell #Kettlebells #Gainz

A post shared by BJ Gaddour (@bjgaddour) on Jul 30, 2018 at 3:03pm PDT

Went from Gorilla Rows (crushed above by BJ Gaddour) to Burpees. 

I mixed up the Gorilla Rows with rep ranges and iso holds. For the Burpees, I sprawled (helps with Jiu Jitsu training) and increased my power output for the jump as a way to make it harder.

Below is a breakdown of how it went:

Rounds 1-3 - Alternating Gorilla Rows 10 per side & 10 Burpees

Rounds 4-6 - Iso Gorilla Row Holds for 20-30 seconds per side & 10 Burpees

Rounds 7-10 - Double Arm Gorilla Rows 10 reps & 10 Burpees

The goal was to finish as quickly as possible. As a result I was huffing and puffing and very svveeaattyy. 

Give it a whirl and let me know what you think!

Much Love,

Brendan