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A. Press – 4×4 reps (same weight as last week or heavier).

B. Push press with slow negative (5 sec) on each rep – 3×3 with same weight as A.

C. With a partner, with one person working at a time:

100 barbell shoulders-to-overhead (45/35)

100 Russian KB swings (55/35)

100 lunges (total)

100 abmat situps

50 jump squats.