Medball and sprints
3kg medball 300 with sprints:
after each exercise, sprint 20yds out and back
Overhead squats
Wall balls
Clap pushups
Chops R
Chops L
Big circles clockwise
Big circles counterclockwise
Swings
Rotations (20 to each side)
Split squats R
Split squats L
Rocky solos clockwise
Rocky solos counterclockwise
Situps with a bounce-pass off wall
V-ups, pass ball between feet/hands
all exercises 20 reps with a 3kg medball, except pushups, for which do 10.
after completing exercises and runs, do the following:
25 3kg medball slams
25 3kg 10ft medball sideways throws R
25 3kg 10ft medball sideways throws L
25 3kg medball throws up, high as possible
taken from Glenn Poole
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