Courtesy of Lt Fouse:
DBell Bench x 5 (15, 12, 10, 8, 6) superset with normal Pull-ups w/Dip Belt/10 lbs Plate (15, 12, 10, 8, 6)
DBell Incline Bench x 4 (10, 8, 8, 6) superset with Curl-ups/Reverse Grip Pull-ups w/Dip Belt/10 lbs Plate (10, 8, 6, 4)
Flyes x 3 (10, 8, 6) superset with Close-Grip Pull-ups/No Weight (8, 6, 4)
Push-ups x 3 (21, 15, 9) superset with Prone Pull-ups on Smith Machine (15, 12, 10)
Toes-to-Bar x 3 (You and the others can prob do 3 sets of 10, my sets are usually more like two sets of 5, one set of me hanging there sobbing) superset with Incline Push-ups (15, 12, 10)
On the chest exercises the goal is to progressively increase the weight so the last one or two sets are very challenging. Also, the goal is to take minimal or no breaks except between each group of exercise (i.e. possible water break or breather after all five of the first supersets are completed).
SSgt Fritts. I did the usual chest/bicep workout and the planned C2 endurance workout. Topped off with a core complex of 3 sets of 10 of weighted rope pull down crunches, 50 lb suitcase crunches, 25 lb standing back extensions, and toes to bar.
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