*Begin every three minutes.
weighted ring dip*
*Begin every two minutes.
five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold
then, three rounds for quality:
12 dumbbell/object shoulder press -or– dip option
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold