Have I ever mentioned how much I love PUSH UPS? They are easy to get away from and yet, they are a great source of rendering the SUCK.
Their variety in application can make the weakest of people able to succeed and the strongest benchers shaking like they have the Detoxes.
In groups of 2-5 and if you use five then you must start the next round as the last person begins their fourth to last rep, we slaughtered the PUSH UP as a warm up:
1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20 reps
Incline Bench super set with flat bench: 7x7x140
Cable Fly: 1x49c40
Push up AGAIN!
1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20 reps
Shoulder Crank: 4x8x15
Low to High Face Pull: 2x30x80
Shrug: 4x8x500
Neck: 1x8x6.0
Bike Ride Commute: 22 minutes
5K Run: I don't wear a watch, I just go as fast as I can until my lungs whistle. When I hit that pace, I maintain it looking like a rabbi infected dog.