Wall Ball

THE ROUTINE: 100reps in 3minutes!

1. Regular R ... 10reps ... R Throw - R Catch - "ONE Cradle"

2. Regular L ... 10reps ... L Throw - L Catch - "ONE Cradle"

3. "Catch" & Switch ... 10reps ... R Throw - R Catch - "SWITCH" - L Throw - L Catch - "SWITCH"

4. "Pass" & Switch ... 10reps ... R Throw - "SWITCH" - L Catch - L Throw - "SWITCH" - R Catch

5. Canadian R ... 5reps ... Canadian R Throw - Regular R Catch

6. Canadian L ... 5reps ... Canadian L Throw - Regular L Catch

7. Quick Stick R ... 10reps ... R Throw - R Catch - "NO Cradle"

8. Quick Stick L ... 10reps ... L Throw - L Catch - "NO Cradle"

9. One Hand R ... 5reps ... R Throw - R Catch - "ONE Cradle"

10. One Hand L ... 5reps ... L Throw - L Catch - "ONE Cradle"

11. Shovel R ... 5 reps ... Shovel R Throw - Regular R Catch

12. Shovel L ... 5 reps ... Shovel L Throw - Regular L Catch

13. BTB's R ... 5reps ... R BTB Throw - Regular R Catch

14. BTB's L ... 5reps ... L BTB Throw - Regular L Catch

WALL BALL NOTES...

• "R" = right ... "L" = left

• Stand LOADED meaning sideways ready to throw immediately after the catch...Do NOT stand SQUARE to the wall meaning flat footed.

• Wear GLOVES & HELMET like in a game

• Throw hard like in a game

• Lastly, make it FUN...COMPETE with a friend!