Alternating push-ups and lifting an object

Individual work

Push-up position with your arms supported on an object (e.g. rucksack), bend and stretch your arms (lower and raise your upper body), stand up (jump with your feet to your hands, then raise your upper body), lift the object and hold it above your head with your arms outstretched, place the object on the floor and return to the push-up position to start the movement sequence again.

Attention:
No hollow back in the push-up position, elbows bent approx. 45 degrees from the upper body ("A" shape with the arms), shoulders are fixed and pushed down towards the hips. Cushion the landing with your feet.

Lighten:
Less weight/load.
Lie down: Place knees on the floor (feet held high); lower upper body less (barely bend arms). Stretch jump: less high/impulsive.

Harden:
More weight/greater load.

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 combat rucksack/(medicine) ball

1 helmet ► make the exercise easier
1 sandbag/tyre (PUCH) ► make the exercise more difficult (additional weight)