For those of us who have checked our 3 minute pushup test, we should be working on our pushups daily. It's as simple as including them in your warm up and cool down. Don't go to failure, just get nice, clean, and strong reps.
Find a 5 rep max.
3 rounds of 3 sets
10 muscle cleans
10 racked lunges
30 reps will equal 1 set.
After each set, you will rest 30 sec.
After each round, you will rest 1 min.