 Welcome back to the school cast and it's challenge Tuesday 48 and Tim. He's back from detention. It's great to have you back Tim. I'm still upset my mate stitched me up. Mate on YouTube and thank you for bringing out his poor technique. So he thought he'd beat me by one but he didn't and if you watch the Q&A we've got coming soon explain about my elevated stress levels and tight shoulders and how my sternocleidomastoid Anyway, let's get into challenge Tuesday 48. Tell them what it is Tim. It's a single arm Horizontal row body weight. So what's going to happen is we're going to see how many rows we can do in how long 30 seconds Single arm you have to double those up, but we're only interested in the first six seconds So just pick the strong arm. I think make sure you do both, but let's pick the strong arm for your best one I'm certainly gonna do I'm not gonna use my weak arms to have a go against him, but set up position as you're gonna set yourself up a ring You're gonna put the ring top of the ring so it's at your hip and you're gonna step back So you are at 45 degrees and that's your starting point From there guys we're looking for some decent technique on this one so you can with rows it gets a bit of a mess I'm a real fan of single arm work when we're training athletes because it exposes the body's ability to have to Stabilize and resist rotation. So when Jaco comes in the shoulders gonna go into the socket first He's then gonna pull himself through what we're trying to avoid like he said just show him again Dave so you're gonna pull through rounding through. This is like a bicep curl We want to make focus on the pulling muscles in the back So two things that's got to be on point and this isn't allowed to keep and not looking for some like salmon action of trying to Swim yourself up stream. So nice Supposed to be mates Let me also mate at school. I just used to snitch him up all the time Well, I'm not gonna you can go first because I've just tied that arm out now Right, give him a let him calm down a little bit see what we can do with that on Right top of the hip top of the ring. They have you'd be the same. You're the same Slightly slightly easier for you. We're still rolling. I also think the day is a little bit inch or so tall Do you want to get your protractor out Dave? I don't want anybody calling me out on this one Yeah, you see I've got like now gonna get stitched up again What it's a little pauses I don't have to go back down For Five Seven Hey, I actually think it's not high enough night 10 11 so 30 14 15 I'm exhibiting excellent eccentric control here rather just for 17 reps it's a tricky one actually because you come up and there's a slight pause at the top I don't want to see as you just collapse him back to the ground Right, so I start like you like here. No you forward a bit That we have been my 45 degree run a minute Yeah, let's pose just probably a bit shallow, but Right, come on, then let's go with it three two one go Three four Five six seven eight Nine Ten the grimace 11 12 13 14 16 Stop oh I'd say that's 16 and a half on the 30 and I'm gonna show the audience So guys that's it challenge choose number 48 send us your attempts We want to see them on Facebook Instagram Twitter preferred social media platform check below for the grays to see what scores you get If you send your your attempts into as we'll grade them for you and make sure there's no dodgy reps in there Yeah, we look forward to grading those for you Make sure you click subscribe so that you don't miss out on next week's challenge or any of the how-to's and lessons coming out You haven't got a free beginners guide that's down there And then if you missed out on last week's challenge, that's up by Tim Zed over there We'll see you next week class dismissed