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Year Long Workout: Phase VII, Workout A

4B Chek Press Kneeling on Bosu Ball

Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in each hand and kneel on a Bosu ball-do not rest your feet on the floor. Raise the weights to shoulder level, your elbows pointing in front of you and your palms facing each other [1]. Press the weights straight overhead [2], and then lower them back to shoulder level as you would in a normal shoulder press [3]. That's one rep.

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