Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 25. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)
8 Dumbbell push-up row @ 1/2 BW*
8 Elevator sit-up @ 1/4 BW
If designated weights create/ force a compromised position, make an immediate adjustment. Elevator may be weighted with kettlebells, sandbags, weight vest, or any combination of.
Remember: With the exception of widening the feet if needed, do not allow range of motion and structure of a proper push-up to change with the addition of weight in the dumbbell row.
*1/2 bodyweight is distributed 50% in each hand (Ex. Weight of 200lb.= row of 100lb. @ 50lb. L, 50lb. R)