6 Dolphin Push Ups
6 Spider Lunges
6 Squat to Bootstrappers
6 Alt Samson Lunges
1 Min Standing Pec stretch/side
(use door frame in lieu of upright)
Then spend 10 Minutes on quad recovery, using death stretch, bretzel, single leg flexion or foam rolling as needed.
Scale reps to:
Find a level of difficulty that allows for pus ups to be done in 1-3 sets per round with full range of motion while maintaining a rigid body position.
Modify Push Ups preferably by bringing hands off the floor (use steps, a couch, counter etc).
Scale Hollow Rocks to 8 Controlled pace Dead Bugs per round