Choose the toughest form that you can do well in this format.  

7 Push Ups as fast as you can.  

3 Push Ups as slow as you can.  

Rest for at least 4 minutes. 

Repeat 10 times.  

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Slow as you go down. Slow as you come up. Aim for 4 to 8 Seconds each direction. Smooth and steady motion through the full range of movement. Be half way, half way through your count.  It is too easy to hang out in the more comfortable zones while speeding through the weaker range, so stay in the game mentally and don’t switch off. 

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