Throws Warmup
Lateral Line Hops
3 x 10 each
Duck Walks
3 x 10y
Broad Jumps
3 x 6
Sprints
3 x 25y
Sprints
3 x 10y
Throwing — Shot Put
Vertical Swings
x 20
High Tosses
x 20
Low Tosses
x 10
Stand Throws
x 6
Half Spin Throws
x 3
Lifting
Warm-Ups
W1
Toe Walks
2 x 15y
W2
Walking Quad & Hamstring Stretch
2 x 6 each
First Circuit
1
Power Cleans + Front Squats
6 x 2/4
Second Circuit
2a
DB Bulgarian Split Squat
5 x 6 each
2b
BB RDL
5 x 6
Third Circuit
3a
Cossack Squats
4 x 6 each
3b
Landmine Rotational Press
4 x 6 each
Mobility
Deep Squat Hold
2 x 1:00
90/90 Hip Stretch
2 x 1:00 each
Cat Cow
2 x 10
Tib Raises
2 x 25
Kneeling Lunge Hold
2 x 1:00 each
Seated T-Spine Rotations
2 x 5 each
Core
MB Russian Twists
3 x 10 each
Dead Bugs
3 x 10 each
Side Plank
3 x 0:30 each
V-Ups
3 x 10
Front Plank
3 x 1:00