Wed 17th March 2010

Warm-up:

Shoulder dislocates x5
Air squats x10
Walking lunge x10 (5 L/R)

Session:

In Groups of Four:

Sandbag any how pick up to shoulder x10 (Alt L/R) On completion of 10 reps rotate:
To:
Wall ball / Slams max effort.
To:
Halo x5 (L/R) Back & Forward x5 (L/R) max effort.
To:
Rest

Athlete on Sandbag MUST work AFAP.

Work time 20 min @ 10 min point reverse rotation.

Then:

Old school Medicine ball work.