Day 1 — Upper body lift, Intense skrewball workout and long toss

EXERCISES

LIFTING

INCLINE DUMBBELL BENCH

3 sets of 10

CHEST SUPPORTED DUMBBELL ROWS

3 sets of 10

LAT PULLDOWNS

3 sets of 10, 1 with skrewball 1 with bar 1 your choice

LAT PULLDOWNS (SKREWBALL)

See Lat Pulldowns detail above

PUSHUPS

3 sets of 10

FACE PULLS

3 sets of 10, 1 with rope, one with skrewball, 1 your choice

FACE PULLS (SKREWBALL)

See Face Pulls detail above

FARMER WALKS

2 sets of 30 seconds

SKREWBALL CABLE CURLS

2 sets of 10

SKREWBALL

SIMULATED THROWS

2 sets

REVERSE THROWS

2 sets

EXTERNAL ABDUCTIONS

2 sets

REVERSE WRIST CURLS

2 sets

EXTERIOR 90 DEGREE ROTATIONS

INTERIOR 90 DEGREE ROTATIONS

2 sets

AROUND THE WORLDS

2 sets