The medicine ball has been referred to as “the ball that just won’t die” because of the long history of various cultures utilizing weighted leather spheres for strength, power, and agility training, and playing games. When you think about it like that, wall ball shots are just another way of connecting with our ancestral heritage…

Warmup
Jump rope 2 minutes
Bird dogs 2 minutes
Gymnastic strength development

Skill
Medicine Ball games

Conditioning
3 Rounds
20 Wall ball shots – UNBROKEN
200M Shuttle Run
60s Rest