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HV Week 11 Day 3 Exercise 0 Warm Up Back and shoulders
1m 10s
30 shoulder pull aparts
15 bent over row (light weight)
10 single arm arnold press right arm (3 second count on way up/ 3 second count on way down)
10 single arm arnold press left arm (3 second count on way up/ 3 second count on way down)
20 banded external rotations each arm (you may use cable machine at gym)