RipRow High

After your ShredLift, Push-Pull and RipRow Low are feeling solid, you're ready for the next level: the RipRow High.

At this level, your upper and lower bodies work slightly out of phase with each other, and your rip/row become elliptical. This round movement is critical to Olympic lifting, and it's the deep secret of the best MTB and BMX riders in the world. 

The coolest thing: You can learn it at home.