Exercises:

Decline Chest Press
Skull Crushers
Renegade Rows
Russian Twist
Burpee Upright Row
Wide Pushup Shoulder Tap
Alt Reverse Lunge Overhead Press

Finisher: 

6-Min AMRAP

12 Bicep Curl to Wide Curl
8 Burpees
30 Bicycle Kicks

Equipment Needed: 

 Set of light & heavy weights 

Hero Challenge 

+ 100 V-Ups