The third workout in the Eternal Beach Body Workout Plan—and the entire first phase of workouts, really—is all about helping you achieve greater shoulder and hip mobility. Yes, you'll do a little bit of light work on your back and arms—which, of course, every guy wants to do when starting a new workout routine.
So while it's tempting to skip over all the shoulder and hip rolling drills, let this be your opportunity to really dig in, stretch, and mobilize around these often vulnerable joints. Even if you're a skilled lifter, chances are good that your shoulders and hips are due for some TLC.
Do each exercise as straight sets; complete all sets of each exercise before moving on to the next.
Make sure you pay attention to the designated rest—45 seconds isn't a lot of time, and you'll be well served by tracking your rest periods on your watch or your phone.