Perform in order:
1) bench press 200+/100+ goals - no racking, but can rest briefly.
2) bent over row 60+/35+ - brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press - strict; 50+
4) upright row - thumbs touching, 50+
5) triceps extension - standing or lying, 50+
6) biceps curl - no bouncing, 50+

6 x 100m