B. Crossover box pushup
Do a one-arm pushup with your left hand on the box. Then, from the starting position, lift your right hand and place it beside your left hand on top of the box. Then move your left hand down to the floor so your hands are shoulder-width apart again. Perform a pushup. That’s 1 rep.
C. Hands-on-box diamond pushup
Perform a diamond pushup, but with both hands on the box.
D. Dynamic box pushup
Place your hands on a box in the diamond pushup position. Lower your body and press explosively off the box, your hands landing on the floor with the box between them. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That’s 1 rep.
Weeks 7 and 8
Complete the exercises in step 2 as a circuit, performing one exercise after the other with no rest. Try to perform 10 reps of each exercise. Do this twice a week, and allow 3 or 4 days of rest.