**Watch the linked video for details. First set should be done with no plates, then athletes that can maintain a solid push-up position during the first set may try to work from a deficit utilizing up to 45/35# plates. Athletes may also scale this by working at less of a deficit, for example, 10-35# plates. Athletes should work toward finding the most challenging variation of a push-up they can complete with good technique.
Set up from the top: hollow body / tight belly-butt / elbows flipped back & down facing knees (shoulder ext rotation) / fingers spread for extra support-balance
Initiation from top: Push up starts and is initiated thru the shoulder, not the elbow
Elbow position: elbows stay close to body w/ vertical forearms (elbow directly over top of wrist).
Drive from the ground: stay tight w/ active glutes/quads and knees extended. Drive is initiated thru the rib cage & belly not via chest and hip worm.
15 Deficit Push-ups (45/45) / Push-ups / Knee Push-ups
30 Air Squats
Optional: 20/14# Weight Vest
NOTES: Score Time.