Upper Body Calisthenics 1
20 minute AMRAP (As Many Rounds As Possible)
30 Jumping Jacks
20 Crunches
15 Diamond Pushups
10 Back Push-ups with pause
8 Supermans with 3 second pause
1 Minute ISO Towel Row (30 seconds each side)
Back Push-Up
Lie on your back knees bent, feet on floor. Bend elbows to 90 degrees with fists toward ceiling (as if you're holding an imaginary pull-up bar above chest). Keep your core tight and press elbows into floor as you squeeze shoulder blades together to lift your upper back off the ground. Keep neck in a neutral position. This should feel like a row.
ISO Towel Row
Hold a towel in both hands and place it under your foot like in the image below. Then keeping your lower back tight, retract your shoulder blades as hard as you can. Hold for 30 seconds each side.
Modifications: Take Rest when you need it but push yourself...up.