As a Circuit
15 Curls (Palms Up)(Alternating)
15 Hammer Curls (Alternating)
200' Curling Carrying Walk
200' Plate Carry at 90 degrees
Max Push Ups
Max Elevated Push Ups
Rest as needed
All of that is one big set. Try to rest as little as possible between movements.
Rest as needed between sets.
Keep the belly tight through all of the movements.
For the first set go lighter than you think and go from there for subsequent sets.
Post dumbbell weight for curls.
For the Push ups - if you are unable to do at least 10 each round you may go to the knees.