Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

Ring Dips

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