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:

  1. Cool workout. Nice start to the week. 
  2. HS = high speed.
  3. Extend and bend arms fully with EACH REP.
  4. Most folks go a little heavier for the biceps. Here it says to just do ONE DB. Most vets use a DB for each hand until they get to triceps.