Perform 3 rounds, with a maximum of two minute rest in between the following:
Any variation of Standing or seated military dumbbell press. 10-15 reps
Tri-set of Front, side, and upright row raise. 7 reps for each total of 21 reps
Pushup with raise. 2:1 count for a total of 10 reps.
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I did this wrkout it's great and really works!
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