Best Export settings for 100mb limit?

A quick and dirty one for me is:

File>Export>Using Quicktime Conversion

(it's not in front of me, so forgive my vagueness) Then select "LAN/Intranet" this will screw up your size, so now go to options, click "Size" and reset it to whatever yours is at. There are common sizes like 720p, etc. "Ok" and "Save" wait 18 to 20 minutes and upload! Should give you a file around 75MB if it's 6 minutes.
 
Another fairly easy option to try is to use Handbrake. The software is free and you can select a target size (e.g. 95 megs) and it will do the compression for you.
 
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