Mega session
Warm-up/preparation
Couch stretch
Volume
2x30s each leg
Band-plate shakes
Volume
4x15s each arm
1
Horizontal row
Volume
3×8 each leg
2
Dangling step-up to lock
Volume
4×4 each leg
3
Dangling overhead press (straddle position)
Volume
4×6 each leg
4
Single-leg bridge (w ball throws)
Volume
3×6 each leg
5
Gambetta walks w aquabag (flow style)
Volume
5x10m
6
Pretension ball slams/throws
Volume
5×5 throws