Buy In: Remove Sleeves. Lacrosse Ball Hammer Session on shoulder girdle and pecs. 4 minutes/side 8 minutes total.
Bench Press 3x5@50%
then for time:
Row for Cals.
Ball Slams (A pair of balls of equal weights will be used. The athlete will play the ball from a dead stop, alternately slamming one, then grabbing the next. Slam must involve "global extension" and have maximum follow through. Post questions to comments.)