Pushup to Arm Extension
(weighted or unweighted) – 8 easy count

Arnold Press
(weighted or unweighted) – 8 long count

Bicep Curls
(weighted, alternating) – 10 long count

Tricep Extension
(weighted) – 10 easy count

As a Warrior circuit, set a timer for 5 minutes and attempt to complete the circuit twice during the time cycle. Reset timer and perform in reverse. After 2nd time cycle, reset time and reverse order again. Workout is complete after 3rd time cycle.

As individual sets, modify as followed:
P/U – 3*10
AP – 3*10
BC – 3*10 ea side
TE – 3*10

Cool down with multiple stretches that relax the abdominal wall, arms, back, and shoulders.