superset 1
static db bench:
3 x 12 x 25s
with
single-arm lateral db raises w/green band:
3 x 12 x 5s

superset 2
static db incline bench:
3 x 12 x 25s
with
db shrugs w/green band:
3 x 12 x 25s

incline db flyes:
3 x 12 x 12.5s (done very, very slowly)

internal/external rotation (no rest)
3 x 12 x 5, each arm, each movement

dead bugs on foam roll w/balance pad:
10

dead bugs on foam roll:
10

leg raises w/4-lb medicine ball overhead lifts:
2 x 10

lunging chest passes w/8-lb medicine ball:
3 x 10 each leg

box jumps:
3 x 20

single leg lateral line jumps:
3 x 20 each leg

lateral line jumps:
3 x 20

sprints...
2 x 6 full-court

biked to and from gym. plyos and sprints were plenty of cardio.

---

Comments