Alternating push-ups and lifting an object

Individual work

Push-up position with your arms resting on the assault rifle, 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), hold the rifle up (arms extended above your head), place the rifle on the floor and return to the push-up position to start the movement sequence from the beginning.

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. Land with your feet to cushion the landing.

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

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

1 assault rifle (neutralised)