Day 15 — Full Body

Friday, March 13, 2026

Full Body Discus

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