Field - 50/50s

Seated Arm swing
Spiderman crawl w/ elbow drop
Kneeling Arm swing
Spiderman complex to vertical twist
Staggered Stance Arm Swing

14 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rest 5 minutes
12 x 50 meter sprints (sub 9 sec) then jog 50 meters every 40 secs
Rx'd