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Exercise 1 – 15-20 reps x 3 sets

Exercise 2 – 12-15 reps x 3 sets

Exercise 3 – 20 second sets x 6 with 10 seconds between rounds

Exercise 4 – 15 reps x 3 sets (1 rep is 3 twists and the ball going overhead motion

Exercise 5 – 20 seconds x 8 sets with 10 seconds of break between rounds