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*10 sec countdown interval, 30 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
3
3
Front raise
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
2
Shoulder press
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Push press
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
4
5
Shoulder to shoulder press
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Shoulder roll w/ dumbbells
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
6
FINISHER
Laterals
Set 1, 2, & 3: 30 seconds
Modified jacks
Set 1, 2, & 3: 30 seconds
High knees
Set 1, 2, & 3: 30 seconds
Kick crunch
Set 1, 2, & 3: 30 seconds
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