Mini session
Warm-up/preparation
Band-plate shakes
Volume
3x15s each arm
Backwards wall falls
Volume
2×10
1
Lizard crawls (w DBs)
Volume
4x10m
2
Partner resisted lateral raises
Volume
3×5 (3s up, 3s down)
3
Back to wall ball throws (all positions)
Volume
6×10 throws
4
Good morning rotations (fast & loud splash)
Volume
3×12 rotations