HOW: Start on your hands and knees in a modified high plank position, your hands can be supported on and holding weights or objects (a dumbbell is preferred). Begin the exercise by performing a push up, lower down as far as you feel comfortable with then push up to the starting position. At the top of the push up position, perform a single arm row while keeping your body still. Then repeat the push up and row on the opposite side and repeat.
FEEL: This should feel like an upper body and core workout. Your arms will be working with the push up and alternating row where as your core and glutes will be working to keep your body still.
COMPENSATION: All of the same rules apply with your general push up and single arm row form. However, with this exercise, be sure to keep your body still with the row, do not let your body excessively rotate or turn. Do not lose your balance, try to not use momentum with the row.