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A) 100m sprint
4 sets w/ 1 min recovery
B) Bench Press
1x Max reps
@72% of 1rm
C) Barbell Complex
3 sets, all with the same weight:
Upright Row x10
Shoulder Press x10
RPE 9 (you should be 1 rep shy of failure)
D1) Zercher Shrug
D2) 4-way Deadbug
6x5 nice and slow like in the video demo
E) DB Lateral Raise
3x10 w/ same weight, then 1 set " down the rack" - perform one big drop set of max reps with every weight from the one you used for the 3x10 all the way down to the lightest weight available. Then pick up two small pebbles off the ground and use those. Then chop your arms off.
F) Neck Flexion
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