A1. VMO slant board squats
4 x 10 full reps + 6 2/3 reps
*All reps 3 sec eccentric w pause
A2. DB Lateral Raise 10#
3 x 15 Super ROM + 10 Regular + 10 Upright Row
*All reps 3 sec eccentric w pause
B. GH Raises 3x8
C. DB Rear Delt W Flys 1x20 @ 10#, 2x12 @ 15#
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