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Notes

four sets

shoulder press, 15 hold 15 sec, 10 hold 10 sec, 5, hold 5 sec 2 sets 25 lb 2 sets 20 lb

alternating with upright rows 15 hold 15 sec, 10 hold 10 sec, 5 hold 5 sec (25 lb kettlebell)

four sets

inchworms, 15 each arm, 20 pushups