bodyweight workout: pike push ups

WARM UP (10-15 minutes)
- 200 200m run or 200 jump rope jumps or calf jumps
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP(5-15 minutes)
Pyramid/Pike/Downward dog pushups

Learn/Practice the proper form of the Pike push up.

Do 4 rounds of:
- 20 second hold of the Pike/Downward dog position
- 10 second rest

* When maintaining the pike/downward dog position, for our purposes, slightly hollow your body by crunching your abs. Also, make sure you keep your shoulders fully opened (try to hide your ears with your shoulders or arms).

Do 10-8-4-2 rep rounds of
- Pike push ups
(Rest 30-60 seconds per round.)

* Pike/downward dog push ups:
- Starting from a plank position with toes and hands on the floor, bend at the hips while keeping your legs, torso and arms straight, until you form an inverted 'v' with your body. Look at your legs (do not look at the floor) to maintain neck alignment and back posture.
- Keeping your elbows pointed towards your feet, lower yourself until your head touches the floor, and push back up until your arms are straight and your shoulders are fully opened (try to touch your shoulders to your ears).
- You can spread your legs apart so that they can take more of your weight away form your arms, or you can do this with your hands on a bench. To make it more difficult, you can put your feet up on the bench and your hands on the floor.

WOD (Workout of the Day, 10-20 minutes)
30 each, for time:
- Jump squats
- Good mornings
- Push ups
- Squats
- Supermans
- Backward lunges
- Sit-ups/Crunches
- Burpees
(You can scale down to 15 each. Mind your form with the squats. Go fast!)