11/23/09
Warm up
6 X Explosive MB throws (10lb) 40 meter distance (basically throw sprint to ball, then throw, sprint with 2.5 min RI)
3 min RI
3 X 30 meter explosive throws(throw, walk, throw) with 2 min RI between sets
5 min
standing two leg jumps to touch basketball backboard(3 X (3 jumps)
2 sets of hanging leg raises (15 reps)