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Round 3 (sorry, video says round 2 again) has you perform the Kettlebell Squat with curl/shoulder press/French Press for 30 seconds, followed by the Persian Mil Scapula Squeeze. This circuit is great for leg strength as well as biceps, shoulder, triceps and grip. The Mil Scap Squeeze also works your grip, and you are required to externally rotate the shoulders, squeezing the scapula together, which will strengthen and improve your postural muscles.
http://youtu.be/gbj8u8MOwms
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