A. Cluster front squats – 3 sets of 3.3.3.3 @ 65-70%. (Rack the bar and rest for 10 seconds between each set of 3.)
B. 10 rounds for time of:
15/10 calorie bike or row
10 push-ups (scale up to parallette push-ups if desired)
Scale the push-up number if needed. You should be able to do at least your first round or two of push-ups unbroken. The push-ups in this workout should not be a slow grind. Knock out your reps in a set or two, and get back on the bike.
Make sure you’re getting a full range of motion! Elbows should be straight at the top, and your chest/belly should touch the ground on each rep.