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ELEVEN SEVEN

Perpetual Fitness – Perpetual Sculpting

Weightlifting

Dumbbell Lateral Raise (Strict)

6 Sets, :60 Per Set

Odd Rounds Right Arm

Even Rounds Left Arm

– :15 Hold with Wrist Even with Shoulder

– :30 Lateral Raises

– :15 Rest/Transition

2:00 Rest After Final Set

Shoulder Press

4 Sets, :90 Per Set

– :15 Overhead Hold

– :30 Shoulder Press

– :45 Rest/Transition

1:00 Rest After Final Set

Front Raise

4 Sets, :90 Per Set

– :15 Front Raise Hold

– :30 Front Raises

– :45 Rest/Transition

1:00 Rest After Final Set

Barbell Glute Bridge

4 Sets, :90 Per Set

– :15 Hold at Top

– :30 Glute Bridges

– :45 Rest/Transition

1:00 Rest After Final Set

Core / Midline

Metcon (No Measure)

5 Sets, 1:30 Per Set

– :20 Bicycle Crunch Hold, Right Leg

– :10 Rest

– :20 Bicycle Crunch Hold, Left Leg

– :10 Rest

– :20 Bicycle Crunches

– :10 Rest

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