Start*.*00:00:10*.*1*.*1*.*2*.*1.Shoulder-Taps *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*2.Shoulders taps *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*3.Seated Cable Rows (band) *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*4.High Plank and T rotations *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*5.Plank to downdog *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*6.Mountain Climbers *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*7.Back extension *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*8.D. alternating press *.*00:00:40*.*10*.*1*.*2*.*rest*.*00:00:20*.*10*.*1*.*2*.*Rest*.*00:01:20*.*1*.*2*.*2*$*1*$*Local Timer