A. Dynamic Stretches
B. (For Strength/ Technique)
Shoulder Press
3-3-3-3-3 @ 85%
C. (For quality)
(5 sets)
100m run
Rest 30 second
(4 sets)
200m run
Rest 45 second
(3 sets)
300m run
Rest 1 minute
(2 sets)
400m run
90 second
D. (For Strength/ Technique)
Single arm bicep curl
12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 5-10-15-20-25 each person Unbroken wall balls (Switch every round) C. (For Strength/...
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