This program is a supplement to your current training. It is very upper body intensive. Make sure to rest your upper body as needed. The program is meant to be done on non-consecutive days. One way is to do Day 1 on Monday, Day 3 on Wednesday, and Day 5 on Friday. The re-test is on day 1 week 5.
Just make sure the program is not done on back days. Do the warm-up and cool down/recovery. You have two choices for the test, you can do hand-release push-ups or chest to floor push-ups non-hand release.