warm-up
1. Pull-ups (cheat with bosu if necessary) 10
2. Shoulder press push-ups (hips way up) 10
3. Triceps pushdown 20
4. "arnold" push press 10
5. Push-ups 10
6. Triceps dips 20
7.Standing curls 10(straight bar or dumbbell) do not alternate if using dumbbells.
Repeat as a circuit 4 times