10-9-8-7-6-5-4-3-2-1 reps of:
Snatch-grip Deadlift (135#)
DB Overhead Swing (40#)
Note: A plyometric pushup is performed as follows -
It is similar to the standard military pushup, except that you explosively propel your upper body upwards as you push off the floor, such that your hands leave the ground.
Clap your hands together as you reach the highest point, and then return your hands to the pushup position.
It is very important to keep your body straight throughout this exercise.
30-20-10 reps of:
KB American Swing (16 kg)
Box Jump (20")