This workout is focused on power as well as skill. 

Working on that handstand pushup with this one! If you need a more basic level than the box, keep feet on ground and perform pike push-up from there.

- place feet on box 
- place body in pike position 
- keep ribs tucked in throughout the push-up

Box HS pushups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down or jumping down controlled. 

(Use a box that’s comfortable for your level)

Box jumps

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

HS Push-up Functional Circuit

- grab two plates
- Play some further than shoulder with apart
- begin push-up with hands inside of plates then push and jump, exploding to the plates on the outside. 
- keep movement going returning back to starting position.

Plyometric Push-ups

- do you or best to do sit ups with the weight at your chest
- The goal is to find a weight that is light enough that you can keep it glued to your chest without having to lift it up for momentum
- if a wait is too heavy just place arms either behind head or at chest

Weighed Sit Up

Lunge backwards and jump high bringing knee up

- 1 set one leg, 1 set other leg

Functional (explosive) w/ handstand push-ups (Int/Adv)

More workouts from BondFit .