Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight)
Dumbbell Skull Crushers: 2×10, 1×8 (medium weight)
Standing Dumbbell Bicep Curls: 3×6 (heavy weight)
Barbell Close Grip Press: 3×10 (medium weight)
Standing Isometric Hammer Curls: 3×8 (medium weight)
Dumbbell Overhead Tricep Extension: 3×10 (medium weight)
**Dumbbell Wide Grip Curl with Wrist Rotation: 3×8 (medium weight)
Russian Twists with Feet in Air: 3×20 (medium weight)
Mountain Climbers: 3×30
Single Leg Stretch: 3×15
Knee to Opposite Elbow in Extended Plank: 3×15
Run one mile at 6.5+mph.
*Superset: Perform the second exercise immediately after the first without resting in between.
**Exercise video posted to Instagram on May 5, 2017
Pin the graphic below for quick reference during workout.