Lifting - FCA

LIFTING

Shoulder Shrugs x 3
185, 195, 205, 125, 235

Decline Ab Twists x 30
12 lb medball (3 sets)

Squats x 3
135, 155, 175, 185, 195, 205

BALL THROWS

Jav Right Arm 1 kg x 15
Jav Left Arm 1 kg x 15
Overheads 5 kg x 15
Discus Right Arm 2 kg x 15
Discus Left Arm 2 kg x 15
Overheads 5 kg x 15
Jav Around Left Side 1 kg x 15
Jav Around Right Side 1 kg x 15
Overheads 5 kg x 15
Discus Right Arm 1 kg x 15
Discus Left Arm 1 kg x 15
Jav Right Arm 1 kg x 30
Discus Rich Arm 1 kg x 30
Overheads 5 kg x 15
Ball Taps Right Arm Above Head To Side x 60
Ball Taps Left Arm Above Head To Side x 60

FELLOWSHIP OF CHRISITIAN ATHLETES SAND VOLLEYBALL (2 Hours)