*10 sec countdown interval, 10 sec rest between intervals, 30 sec rest between sets

1

Side raise

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

Forever Fit 5

Side raise

Side raise

Front raise

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

2

3

3

Front raise

Front raise

Shoulder press

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Shouler press

Shouler press

Push press

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

4

Push press

Push press

5

Shoulder to shoulder press

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Dumbbell shoulder to shoulder press

Dumbbell shoulder to shoulder press

Shoulder roll w/ dumbbells

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

6

Shoulder roll

Shoulder roll

FINISHER

Laterals

Set 1, 2, & 3: 30 seconds

Heisman hurdle jumps

Set 1, 2, & 3: 30 seconds

Running high knees

Set 1, 2, & 3: 30 seconds

Frog jumps

Set 1, 2, & 3: 30 seconds