5 rounds of:
Rest as needed following push-up in each round (3 + 15 = 1 round). If a lifting set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Then, 3 rounds of:
1 minute Airdyne (Forward)
1 minute Airdyne (Arms only)
12 Elevator sit-up @ (up to) 1/4 BW
Goal is completion of elevator with as close to 1/4 bodyweight as position allows. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.