3A Plate Push
Sets: 2 Reps: 12 (each leg) Tempo: 311 Rest: 0 Seconds
Place a weight plate on the floor and get behind it in a pushup position with your hands around its circumference. Keeping your hips low to the ground, bring your right knee up to your chest, as if you were preparing to sprint . Drive it straight back as you bring the other knee up . That's one rep. Continue alternating legs to generate speed, and push the plate across the floor.