Warm Up
10 Scap Push-Ups
10 Banded Face Pulls
10 Banded External Rotations each side
8/8 Split Squat Isometric Holds (3 sec at bottom)
6 Medball Chest Passes
6 Rotational Medball Scoop Tosses per side

Strength & Accessory
Strength
6 sets (Every 3 minutes)
Bench Press (building)
6/6 Split Squat (Heavy)
6/6 Rotational Throw (Fast and Explosive)

Accessory
2-3 sets
10 Chest Supported Row
10 Db Floor Fly
10/10 Half-Kneeling Band Press (front)
10 Band Pull Apart

Conditioning
AMRAP3
5 Db Strict Press
5 Db Push Up
5 Chest Pass