Chipper: Run, DB Bench Press, Ring Push-ups, and HR Push-ups
For time:
Run, 400 m
30 Dumbbell Bench Press, 50/35 lbs
Run, 400 m
40 Ring Push-ups
Run, 400 m
50 Hand Release Push-ups
Run, 400 m
Bench Press 2-2-1-1
Bench Press 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.