If also a sprinter, substitute either shot or disc with the day's running workout.
Mon - disc progression (line drill 50m, 6 x open chest, 12 x snaps, 6 x south africans, 10 throws), shot progression (line drill 100m, 12 x shot punches, 12 x switches, full ring 12 light shot/6 heavy shot/ 12 light shot)
Tue - xfit, disc progression
Wed - shot progression , disc progression
Thur - xfit, shot progression
Fri - disc progression, shot progression
Sat - disc warm-up (3 x open chest, 6 x snaps, 3 x south africans, 3 full), disc meet simulation (3 throws measured), shot warm-up (3 x shot punches, 3 x switches, 3 x full ring), shot simulation (3 throws measured)
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