5x5 - 10 Plyometric Pushups after each set.
500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups
A plyo push is simply a pushup in which you move as explosively as possible during the concentric portion (upward) of the pushup as possible. The goal is to raise yourself off the ground as far as possible, preferably enough so that your hands come off the ground. Depending on the amount of force, you may have enough time to clap your hands together or bring them to your chest before returning them to the ground to initiate the next push up. Think of these as max effort on every push up for the best results. There have been a lot of studies showing plyometric movements improve neuromuscular coordination and efficiency. This is good because the faster our brain can communicate with our muscles, the more force we can create in a shorter amount of time.