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.
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