Get your muscles primed and your blood flowing.
All you need are two light dumbbells (like these from CAP Barbell) for added resistance before hitting the deck. Although this is considered one exercise, it's a combination movement that stacks additional movement onto a basic pushup.
That puts your body under more time under tension per rep, and engages more muscle groups.
The pushup portion of the movement engages your entire body and specifically targets your abs, shoulders, chest, and arms. The T-rotation component introduces extra stability work for your abs, hips, back, and shoulders.
Remember, this is only a warmup, so you don't want to rush through the movement. Instead, own each rep with a deliberate and controlled pace.
Perform two reps per side minimum for a quick warmup. If you have more time, perform two reps per side until you break a little sweat. Watch the video above to see exactly how Speer does it.