5/12

Warm-up & Stretch (8 min) 1 lap Knee lifts (6 of each leg) Squats (4 reps of 8) Walking lunges (6 of each leg) Arm circles (small, med, large – 15 each) Push up sprints x 4

Get a partner – short distance 5-10 On one knee, Hold wrist (dart drill) 5-10 Still on knee, Hold elbow and throw from elbow 5-10 Still on one knee, Full throw 5-10 Stand up stationary, feet center towards target and throw 5-10 Same stance turn and throw 5-10 Same stance reverse throw 5-10 Rocky throw Med Distance (forward, back, forward, back and throw) 15-20 Step and throw – regular distance 10-20 Long toss (A lot of Arc) – stretch out high and far