Spend 2 minutes in Z1
Then, 3 rounds with a monster band around the upper arm
10 plank walks left
10 plank walks right
10 push-ups w/2 shoulder taps each time
Quick shoulder mobility session
3 or 4 rounds
10 front raises
15 bus drivers
20t hollow to crunch, plate passes
1:00 plank hold
Nothing here needs to be heavy. Think about using a 10 or 15# plate so you do not sacrifice form for weight.
The front raises are done by holding the plate at arms length with both your arms fully extended. Take the plate from your thighs all the way to overhead without leaning back or bending your arms. After your 10th rep, hold the plate with your arms completely horizontal and twist the plate like you would a steering wheel. Again, do not lean back and keep your arms locked out.
Every 2:00 you must complete 20 push-ups. This workout starts with push-ups.
Ski is an option as well
Intended stimulus – since the workout ends when you finish the row, it should be the main focus. How fast can you go without sacrificing your ability to get off and accomplish your push-ups as quickly as possible? If your push-ups take too long, you won’t have a ton of time to get back and accumulate more meters. So if they are a weakness, scale the reps down. This workout shouldn’t take you any longer than 16 minutes.