Back Squat x 5
135, 145, 155, 165, 175, 185

Shoulder Shurgs x 5
195, 205, 215, 225, 235

Tried to do ab work but Abs still way to sore...

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Shot Bungee Drills 2 sets of 4 x 4 glides

Double Hop Throws with 4kg

10 Glides with 10 lb

10 Glides with 4 kg

10 Glides with 8 lb
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Discus Drills

Stands, Halfs, Full....all natural reverse
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Ran 10 50 m sprints