Shove it

arnold1

1/2 mile run for warmup

3 sets of Bench @ 8 reps (GVT style)
3 sets of Incline Flies @8 reps (GVT style)
3 sets of Standing curls @10 reps (GVT style) – finish last set with drags to failure
25 coffin sit ups
25 knees to elbows
45 secs side planks
24 guard rocks (12 ea side)
12 situps on bosu ball 10-12lb weight (each side)