er...150 reps of stuff. Actually 145. I wanted to do pullup-type stuff, and medicine ball stuff. This is what I came up with. "Explosive pullups" means while hanging on a pullup bar, launch your body up so you can grab onto a parallel but higher-placed bar. Doing this without the hand pads that gymnasts use is sort of painful, especially with a small-diameter bar.
10 3kg medball vertical tosses
5 knees-to-elbows
10 3kg medball overhead throws
5 explosive pullups
10 3kg medball throws right
5 knees-to-elbows
10 3kg medball throws left
5 single-rope pullups, left on top
5 single-rope pullups, right on top
10 3kg medball throws back over head
5 one-hand (two-arm) pullups, right
10 single-hand wall balls, 3kg 10' L
5 one-hand (two-arm) pullups, left
10 single-hand wall balls, 3kg 10' R
10 3kg medball slams
10 glute-ham raises
10 box jumps with 3kg medball
5 explosive pullups
Right afterwards, got into a solid sixty minutes of 5v5 continuous indoor scrimmage with very little subbing (for me), using Double-Disc-Court discs (smaller, with greater tendency to blade outside-in). Fun, but not as fun as real discs. Unfortunately, we're using DDC-discs for the tournament this weekend in Karlsruhe. I think I threw enough turnovers tonight for the whole weekend, so we'll see how it goes.
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