Seated Cable Rows Narrow Grip x 5
100, 110, 120, 125

Narrow Grip Bench x 5
95, 105, 115, 125,

Mililtary Press In Front x 5
55, 60, 65, 65

Abs-Pike Ball Throw x 25
3 kg, 4 kg

Abs -Sit Up- Twist Ball Throw Against Wall x 30
3 kg, 4 kg

Did This 2 Sets....2 min Break between sets
Overhead Med Ball Throw 5 kg...x 15
Discus Med Ball Throw 2 kg....x 15
Jav Med Ball Throw 1 kg...x 15

JAVELIN
3-Steps.....5-Steps....7-Steps....worked on getting left leg down and open

DISCUS
3-Stands.....3- Halfs....60- Fulls....worked on rhythm and left arm block towards the end