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.
 

Workout Notes:

  1. Cool workout. Nice "clean up" workout for a "sore-maker" week. 
  2. HS = high speed.
  3. Extend and bend arms fully with EACH REP.
  4. It's designed to be done with a single DB, but most people use 2. Not sure why. I never do 2. I imagine 2 would be good for "daily extras." 

Don't ask my doctor. We all know what Freestone would say!

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