For added nastiness include a press up before the thrust and make the jump a star jump. 100 of them… if only my hand wasn’t broken at the mo!
LOL this was my old Karate instructors secret training weapon! Our training session would consist of 100 sit ups, 100 press ups and then 100 of these nasties! We called them b****ards because they were.
Usually we would line up in two rows, black belts one side, all other grades the other, and then do them in alternating sets of 20 or 25.
At Christmas we would be given a special present. The salutation to the sun. 365 of them, in our own time, one for each day of the year.
BTW the sit ups, press ups and b’stards were just the warm up!