For time:

40 Push-ups

40/32 Row Calories

30 Push-ups

30/24 Row Calories

20 Push-ups

20/16 Row Calories

10 Push-ups

10/8 Row Calories

Stimulus is moderate effort on the row so that athletes are prepared to show consistent effort on push ups. As the reps/calories decrease, the effort should increase. Attack on the last set.

A fun pull/push combo that is as much cardio as it is muscle endurance.

Lying Dumbbell Pull Over 10-10-10-10

Use the heaviest weight you can for each set. Rest 1:30 between sets.

Heels Elevated Goblet Squat 10-10-10-10

Use the heaviest weight you can for each set. Rest 1:30 between sets.

Build to a moderate weight; stay the same or build across sets.