Back Squat 3-3-3-3-3 then 100 perfect push-ups for time.
Yes, I mean perfect. You will have a partner to help you achieve perfection. You will maintain a rigid body that moves as a single unit with your chin, chest and quads touching the ground together and with full elbow extension at the top. You may scale by going to your knees.
If you need a picture of perfect see this movie from HQ: Push-Up Standards [wmv] [mov].
There is often some controversy and misunderstanding about both bar and foot position in the back squat. Our often linked to friends at AgainFaster do a great job of explaining some of the fine points in this video.
The Back Squat from Patrick Cummings on Vimeo.
Does that mean the perfect pushup machine “thing,” Navy seal invention from the info-mercial is not the standard?