DIY 111

A. Crossover Symmetry Activation (1 set, 8 reps each exercise)

B. Shoulder Tube Series (1 set, 2 reps per exercise)

C. Wrist Weight Series (1 set, 10 reps per exercise)

D. Reverse Throws (10 reps each with 2lbs and 1.5lbs balls)

E. Stepping Pivot Pickoff (10 reps each with 2lbs and 1.5lbs balls)

F. Roll in (10 reps each with 1.5lbs and 1lbs @ 60-70% effort)

G. Rocker Throws (1 throw each with 1lbs, 7oz, 5oz, 3oz @ 60-70% effort)

H. Step Back Windup (1 throw each with 1lbs, 7oz, 5oz, 3oz @ 60-70% effort)

I. Rebounders (15 reps each with 2lbs and 1.5lbs balls)

J. Light Catch 

K. VELO DAY Bullpen at a Radar Gun (15-20 fastballs, LET IT EAT!)

L. Shoulder IR Iso Hold (20 seconds at 6% effort)

M. Shoulder ER Iso Hold (20 seconds at 60% effort)

N. Crossover Symmetry Recovery (10 reps each exercise with 60-sec negatives)