(A) Day - 70-75% Intensity with balls (NOT MAX EFFORT)

Recovery 1:

• 32 oz ball Ball drops x) 50 reps at 4 positions (Straight out, out to side, wall 90 degrees and prone 90 degrees

• Internal External Rotation J Bands x 50 Reps at each position (slow and controlled)

Recovery 2:

• 5lb Weight Series. 3 sets of 10 (Straight out, 45 degrees, out to side, reverse flies)

• 60 second ball circles against wall at 3 positions (refer to video)

• Lacrosse Ball or Baseball Rollout of Shoulder/Lat

Recovery 3:

• J - Band walk backs x 10 Reps (both arm down and arm up)

• 20 reps of heavy plyo ball decel catch

• Pushup Plank position hold for 60 seconds

Recovery 4:

Intensity is no more than 50%

• Reverse Throws: 32 oz x 15 throws @ 50% intensity

• Decel Catch to Reverse Throw: 32 oz, 2 sets of x 10 throws

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