5 x 5 @ 75% of 1RM
Rest between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, 5 rounds of:
”Drag” = forward, and “Pull” = backward. Hammer position, challenge pace, and standardize breathing. As soon as position breaks in ab wheel roll-out, adjust to V-up.
And then, 10 high-quality rounds of:
Mechanics and range of motion do not change in push-up, even as fatigue sets. “Scale to ability” means both increasing difficulty as is appropriate, and also having the sense to reel it back in.