Coach Notes
High winds. No throws today.
Throws Warmup
Single Leg Hops
3 x 10y each
Power Skips for Height
3 x 6 each
Duck Walks
3 x 10y
Plyo Push Ups
3 x 6
Sprints
3 x 15y
Throwing — Discus
Pressers
x 20
Front Raises
x 20
Stand Throws
x 6
Walking Line Throws
x 6
Dynamic Wheels
x 4
Lifting
Warm-Ups
W1
Inchworms
2 x 5
First Circuit
1a
Hang Clean
5 x 3
1b
Back Squat
5 x 5
Second Circuit
2a
SA DB Bench Press
4 x 8 each
2b
Reclining Rows
4 x 8
Third Circuit
3a
DB Step-Ups
3 x 8 each
3b
Farmer's Carry
3 x 1
Mobility
World's Greatest Stretch
2 x 5 each
Pigeon Stretch
2 x 1:00 each
Scorpion
2 x 8 each
Tib Raises
2 x 25
Cat Cow
2 x 10
Core
Bicycle Crunches
3 x 20
Bird Dogs
3 x 8 each