Start*.*00:00:10*.*1*.*1*.*2*.*1.D. Shoulder press *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*2.Up-Down-Plank *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*3.Push Ups *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*4.D. Lateral Raises *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*5.Push ups push back *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*6.D. Renegade row *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*7.D. palm up bicep curls *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*8.High plank hold *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*Rest*.*00:01:20*.*1*.*2*.*2*$*1*$*Local Timer