Day 5 — Upper body lift, Skrewball warmup and light throwing

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

2 sets of 10

FACE PULLS

2 sets of 10

FARMER WALKS

2 sets of 30 seconds

SKREWBALL

SIMULATED THROWS

1 set

REVERSE THROWS

1 set

EXTERNAL ABDUCTIONS

1 set

Y/T RAISES

1 set

FRONT RAISES

1 set

INTERIOR 90 DEGREE ROTATIONS

1 set

REVERSE WRIST CURLS

1 set

LIFTING

SKREWBALL CABLE CURLS

2 sets of 1