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With a landmine setup bend over grab the bar and pull the weight to your chest. 10 reps, 8 reps, 6 reps with increasing weight.
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Shoulder Exercise
Press overhead bring down and then bring your elbows together while maintaining a 90 degree angle and then back up. Then alternate one arm at a time bringing down and completely rotating in, then press back up. 10x,8x,6x
