Here’s one of my current routines. I start out w/ a medley of calistentic movements for cardiovascular training, flexibility, range of motion, and mobility work. This medley consist of various types mountain climbers, squats, toe touches, squat thrust, 8-count Body builders, and other mobility movements. Then I go to the Power Wheel for roll out. I did 25 with a 5 count hold in the extended position. That was my goal so I will be increasing the distance from the wall by an inch next workout. After that I held a bridge for 3 minutes. Then I did a medley of push-ups witch consisting of: close hand position Dive Bomber push-ups, regular position Dive Bomber push-ups, close hand position Hindu push-ups, and regular hand position Hindu push-ups. The whole routine is done in circuit style without a break.