I warmed up with a 5k run then 15 X squats, 15 X squats with bicep curl, 15 X squats with bicep curl then arm extension, 15 X push up with alternate arm pull up, 2 reps of 15 kettle bell swing, 2 X 15 reps of overhead bicep curl.......
All with Erm......cough, 6kg weight lol
In my defence though I'm guessing I weigh considerably less than you guys Plus, I'm not aiming for The Rock!