Upper body/trunk 2

Mega session

Warm-up/preparation

Mini band shoulder reaches

Volume

2×8

Shoulder dislocates

Volume

2×5

1

Ring dips

Volume

4×5

2

Dangling overhead press

Volume

4×6

3

Horizontal row (w bridge)

Volume

3×6 (3s hold at top)

4

Single-leg recline sit-up (w ball throws)

Volume

4×6 each leg

5

Gambetta walk (power style)

Volume

5x10m

6

Ball switch pass rotations

Volume

4×6 each side