Every 90 sec for 15 rounds complete:

20 press jacks 15/20
15 HS DB biceps curls 15/20
10 OH triceps ext 15/20
10 V-ups

Post Rx, or rounds completed to comments. 
Note rest times. If you are getting more than 30 sec you need to up your weights.

Daily Extras

Add 3 sets of 100 double unders (333 singles) to the end of your workout.

Workout Notes (from Linds our programmer this week):

  • Anybody sore yet this week?  I hope so, but not Stupid Sore! Today‚Äôs workout is a good total body cleaner, and not too long. We need a little breather after the last two days.  And then we can hit it hard on Thursday and Friday.  HELL YES!
  • HS= high speed.
  • Make sure bend and extend those arms EACH REP on the curls.
  • Only do the extras if you have the voices in your head telling you to.

Doing it right in Durham! (Animal House Fitness)