Go for the following rep scheme:
3 rounds of
- 10 bicep curls (each) with isometric hold for the other arm
- 10 tricep kickbacks (each) with isometric hold for the other arm
- 60 seconds squat hold jab
3 rounds of
- 10 (each) alternating strict press
- 10 upright rows
- 60 seconds mountain climbers
3 rounds of
- 10 (each) lateral raises with isometric hold for the other arm
- 10 (each) front raises with isometric hold for the other arm
- 60 seconds down ups