I start with swings using a T-handle. My goal was 100 reps, but I upped by my usual weight by 10 pounds so at 70 I failed. I finished with 3 sets of 10 reps with a 5 breath break between each. Then onto the Power Wheel roll-out. Last time I hit 25 reps, my goal, so today I increased the distance by one inch. I did 10 reps with a 5 count hold in the extended position. Then did a 60 second hold in the extended position for good measure. Then onto a 4 minute full bridge. Finally I finished with 10 reps of dive bomber push-ups with hands close, 20 reps of dive bomber push-ups with hands in regular position, 20 reps of Hindu push-ups with hand close, and 25 Hindu push-ups with hand in regular position. All of the push-ups were done without a break in a a mechanical drop-set style. My form was shallow on the dive bombers making them more like Turkish push-ups, but you have to start somewhere. Over time I will improve the depth.