[Colin McLafferty]

Are your goals just to get better or are they to hit certain numbers on a test? If you're prepping for a test, my suggestions will differ than if you have a number of weeks/months to improve everywhere holistically rather than focusing on certain test objectives.

After a certain point, pure bodyweight work is not going to do a ton for injury prevention for your back. For now I'd recommend supermans, regular rolling, dive bomb push ups for some back mobility and stability. Ditto on the planks.