If you are playing in a camp or tournament this week, do not lift this week.
Side Lunge 4 x 10
Back Extension 4 x 10
One-arm DB Bench Press 4 x 10 each arm
Cable Row 4 x 10
DB Push Jerk 4 x 10
Mixed Grip Pull-up 4 x 10
Swissball Roll-in 4 x 10
Swissball Kneeling MB Toss 4 x 10 tosses