The Workout:

Set #1
Walk Out Pushups

Shoulder Press to bent over tricep extensions (heavy weights)

Set #2  

Bicep Curls ( heavy weights)

Open Close – Lifted Bicep Curl (heavy weights)

Set #3 – Ballet Combo

Port De Bras (light weights)

Over head wrap (light weights)

Tricep press back (light weights)

Set #3 – Core

Plank hold tap outs

Plank hold knee taps

Plank hold twists