DAY 3: BULLPEN + CONDITIONING / ARM CARE + GRIP WORK

BULLPEN (TECHNICAL THROWING WORK)

AEROBIC CONDITIONING (40–60 MIN ZONE 2)

Choose 1:

• Assault Bike Intervals – 5x5 min @ 130–150 HR w/ 1 min recovery

• Jog + Incline Walk Combo – 30–40 min steady

• Row Erg – 5x6 min pieces w/ 1 min rest (steady HR, nasal breathing)

ARM CARE PROTOCOL

• Crossover Symmetry Activation Series – 1 round
  (Band T’s, W’s, 90/90 ER, Scap Rows, etc.)

• Wrist Supination/Pronation w/ DB or Hammer – 3x12
  Controlled tempo through full ROM.

• Flexor/Pronator Walks (Wrist Weights or Bands) – 2x15yds each direction

• Scapular Push-Up Plus – 3x15

• Forearm Massage w/ PVC or Stick – 2 mins each side

GRIP WORK

• Thick Handle Farmers Carries – 3x30 yds
  Neutral shoulder position, tight core.

• Towel Pull-Ups or Hangs – 3xMax Time or 6 reps

NUTRITION PRESCRIPTION

Post-Bullpen Recovery Meal:

• 30–40g lean protein (eggs, Greek yogurt, turkey slices)

• 40–60g carbs (banana, granola, sandwich)

• Hydration with added sodium and potassium

• Creatine + collagen (if used)