Lift

With DB:

1mi warmup (moderate increasing to fast, untimed)
30 partner-clap pushups (15 each side)
20 med ball side throws (10 each side)
30 partner-clap pushups (15 each side)
15 med ball slams
8 hanging rollups
2x8 hanging knee-raises
2x8 DB shoulder press, normal to the incline bench, 20lb (unilateral)
2x8 DB shoulder press, normal to the incline bench, 25lb (unilateral)
2x15 pushups on bosu ball

Partner-clap pushups means, two partners face each other, push up, clap right hand to right hand, return to start, repeat. "Normal to the incline bench" means you're in the middle of an incline situp, perpendicular to the bench, and you do the presses from there--unilaterally means, using only one dumbbell, do the set of 8 on one side and then on the other. I really like these, and the medicine ball throws as well.

20 minutes throwing, focusing on catching with one hand.

Tonight I caught a disc with my left hand only for the first time since I broke my thumb...it was the first catch of the throwing session, on a very floaty backhand, and even with that soft stress I could feel my hand was unhappy. The throwing session evolved into a game, which we are calling "hands." Two opponents stand facing 3yds or so apart. Serve the disc by throwing any throw between the opponent's knees and face, players catch and throw back any throw within the circle of stationary catachability. One hand only, throw with the same grip used to catch, any throw counts, no chumps. For a more advanced version, opponents must maintain eye contact. I am convinced that these games improve a player's reaction time and catching ability. Plus they're fun, and a good way to end a throwing session.