General Period

1.1. Ground throws: 3 sets of 6 reps and a 30 sec break between sets

1.2. Kneeling Front Throws: 3 sets of 6 reps and a 30 sec break between sets

1.3. Semi-Kneeling Front Throws: 3 sets of 6 reps and a 30 sec break between sets

1.4. Standing Side Throws: 3 sets of 6 reps and a 30 sec break between sets

1.5. Front catch and spin throws: 3 sets of 6 reps and a 30 sec break between sets

1.6. Ground and Side Throws: 3 sets of 6 reps and a 30 sec break between sets

Special Period

2.1. Lateral throws with running: 3 sets of 6 reps and a 30 sec break between sets

2.2. Throws to the ground with twists and laterals: 3 sets of 6 reps and a 30 sec break between sets

2.3. Throws to the ground with twists and laterals: 3 sets of 6 reps and a 30 sec break between sets

2.4. Semicircular waist and side release: 3 sets of 6 reps and a 30 sec break between sets

2.5. Semicircular waist and side release + Semicircular waist and Hook: 3 sets of 6 reps and a 30 sec break between sets

2.6. Lateral ground throws with spin and straight throw: 3 sets of 6 reps and a 30 sec break between sets

2.7. Front ground throws with spin and straight throw​: 3 sets of 6 reps and a 30 sec break between sets

2.8. Lateral ground throws with spin and straight throw + waist and hook: 3 sets of 6 reps and a 30 sec break between sets