Do you want to work those shoulders?

Start with delt raises:

• Front raises for 8, side raises for 8, rear raises for 8
• (Pulse rear raises for 3, down 1) x4 back to single rear raises for 8

• Front raises for 4 (you can make this a smooth transition from the rear raises)
• Raise arms into "goal post"* position for the last 16 counts
• From here overhead presses for 4 (16)
• Up 2 down 2 overhead presses for 4 (32)
• Pec presses for 4 (16)
• Repeat these 64 counts 1 or 2 more times

On the last count of the pec press have the class hold their forearms together in front of them and pulse the forearms straight up and down holding the weights. Try to keep the elbows together.

*"Goal post" position is having the arms straight out to the sides of the body then flexing at the elbows so that forearms point up.

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