August 1st, 2019

A. 10 Hill Sprints

B. Trap Work

Barbell Shrugs 4×8-10 (5-second hold at the top)

Seated Bent Arm Lateral Raise 4×10-12

Full Lateral Raise 3×10

C. Loaded Stretching

Jefferson Curl 2×10

Weighted Goblet Squat 2×60 seconds

Weighted Calf Stretch 2×60 seconds

Dead Arm Hang 2×45 Seconds

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