4 x 8L, 8R @ uninterrupted and challenging
Alternate 8L, 8R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.
Then, 4 rounds of:
Scale push-up and bodyweight row to ability in each round.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, after round 4, rest up to :30 sec. between each remaining.
*Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.