Upper body quadruplets 4 Sets of 3 Rounds each set

3 Rounds
1 min Heavy Bag
15 Curls - Hammer Grip Caber Bar - @ 65lbs
15 Triceps Extensions laying on bench Hammer Grip w/ Caber bar @ 65lbs
15 Butterfly Sit-Ups
1 min Rest or less after each round

3 Rounds
12 KB Curls
12 Overhead Triceps Extensions
12 Oblique’s 12 each side
1 min Heavy Bag
1 min or less Rest

3 Rounds
15 Dumbbell Flys on bench palm up
15 Deltas - @ 50lbs KB
25 Bicycles
1 min Heavy Bag
1 min or less Rest

3 Rounds
1min Heavy Bag
50 Crunches
Military Push-Ups
Dumbbell Flys w/ Thumb up
1 min or less Rest