Complete 4 rounds of each couplet before moving to the next. Employ strict form with the lifts. Couplets may be completed in any order. 

20 situps
20 DB biceps curls (strict) 15/20 ea.

20 tic tocks R 25/35
20 OH DB triceps ext. 15/20

20 tic tocks L 25/35
20 OH DB press (strict) 15/20 ea. 

20 DB v-twists 15/20 (R+L=1)
20 standing mid cable row 5/8

20 superman back ext.
20 squats

Post "done" along with tips for others and your future self to comments. 

Daily Extras - After completing 4 rounds of the couplet, run 800 m before moving to the next. 

Workout Notes:

  • It's shorter than it looks.
  • Form is key on the lifts. Ideally, you'll find a weight that will cause your muscles to burn like hell during the 20 reps. Remember, you only get 4 sets so play around with the weights a little before the workout to see where you are at today. 
  • It's not timed, but put a hurry on. If you aren't sweaty by the end, you owe me a mile.
  • Don't be afraid to play with the weight on that standing mid row.
  • If you aren't sweaty by the time you get to the squat couplet, turn it into a goblet squat.
  • That V-twist/mid row combo will be interesting. Used a 10 pullup/20 V-up combo when testing this. It was devastating. If you are feeling froggy ... go ahead. Just let me know how it treated you in comments.