Immediately lower your body and press explosively up so that your hands land straight back on the box in the position that you started in. Luckily, we know, which is why we've come up with the best bodyweight chest exercises that can be done anywhere. And can, again, progress this by adding more external resistance with a bag or with a band.
There is Google which is great for alternative exercises as well 1-Finger Deadlift, 1RM: 80.
The cardio interval training regime (3 days a week) is marvelous....
Even if I only do two sets of 6 with the heavier weight and then only get 3 or 4 on the 3rd set.
I think you would be fine with 12 sets for the back but you know your body best.
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