Buy in: Salute the flag, high-five a trainer and remove your sleeves. Set up your weights and mobilize as needed.
Complete as many rounds as possible in 24 minutes of:
15 reps wide grip barbell bench
15 reps standing calf raises with barbell on back 135/225
15 reps hammer curls
15 reps french press (single dumbbell behind head)
15 reps dumbbell lateral raises
Weights are unprescribed with the exception of the standing calf raises. Go for maximum pump. See Arnold's comments on pump efficacy in the documentary Pumping Iron for additional information.
Finisher: 1 max rep set of behind the back forearm curls with a barbell loaded as needed.