Pushup and Row

Instructions

1. 
   Assume a pushup position, your hands placed firmly on the ground directly under your shoulders. Your body should form a straight line from your head to your heels.
2. 
   Brace your core and flex your elbows as you lower your body as close as you can to the floor without touching it.
3. 
   Pause, then press both hands firmly into the floor to push your body toward the ceiling without fully extending your arms. Lift one hand off of the floor and drive the elbow behind your back. Reverse the motion and return to the start position. Repeat on the opposite side.