Dynamic warm up (toe walks, high knees, butt kicks, inch worms, skip, side run)
9 lb medicine ball tosses (overhead and lateral)

Frontal stride jump
Lateral stride jump
Travelling lunge


Eccentric pull ups
Overhead medicine ball throws (hulk smash)

Shoulder press
TRX leg tuck crunches
smith machine squats (10, 25, 35lb)
cable rows
leg raises

external rotation
overhead pull
Diamond push up