Warmup: Active Stretching, 400m run, work up to your 12RM for strict press
Strength: Strict Press pyramid (12-8-4-20)
Stamina: 3 rounds, 10 dumbbell shrugs superset with 10 bench overhead lat pullups, 10 cable lat pulldowns superset with dumbbell shoulder side raises
Last Push: 4 rounds, 12 Arnold Presses superset with 10 barbell upright row
Cardio: 3 mile run
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