Day 12 — Upper Body

Tuesday, March 10, 2026

Upper Body Shot Put

Throws Warmup

A-Skips

3 x 20y

Speed Skaters

3 x 8 each

Single Leg Hops

3 x 10y each

Plyo Push Ups

3 x 5

Striders

3 x 40y

Throwing — Shot Put

Drivers

x 20

Overhead Throws

x 20

Stand Throws

x 8

Side Shuffles

x 6

Step Back Glides

x 4

Lifting

First Circuit

1a Bench Press

5 x 5

1b Bent Over Row

5 x 5

Second Circuit

2a SA DB Incline Press

4 x 8 each

2b Pull Ups

4 x 8

Third Circuit

3a DB Reverse Fly

3 x 12

3b DB Lateral Raise

3 x 10

Mobility

Tib Raises

2 x 25

Wall Slides

2 x 10

Core