after each exercise, sprint 20yds out and back
Overhead squats
Wall balls
Clap pushups
Chops R
Chops L
Big circles clockwise
Big circles counterclockwise
Swings
Rotations (20 to each side)
Split squats R
Split squats L
Rocky solos clockwise
Rocky solos counterclockwise
Situps with a bounce-pass off wall
V-ups, pass ball between feet/hands
all exercises 20 reps with a 3kg medball, except pushups
Completed in 11:20
25 3kg medball slams
25 3kg 10ft medball sideways throws R
25 3kg 10ft medball sideways throws L
25 3kg medball throws up, high as possible
Practice was mostly scrimmage, and I worked on tight defense. Looks like I'll be attending an indoor tournament this weekend. Sweet.
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