Unweighted one arm chest to floor knee press-ups, alternating arms:
R: 12 10 9 9 6 5 5 5 4 4.
L: 12 10 8 6 6 5 4 4 4 3.
Chair dips - 10 sets of 30.
10 sets of chin-up/pull-ups using the hoops, totalling 31.
Session duration: 28 minutes pre-run doing the press-ups, 33 minutes post-run doing the rest.