2 minutes forward
2 minutes backward
1 minute arms-only
Intersperse between 5 minute rounds:
200 Lateral medicine ball throw/ catch
100 Dowel pull-over
With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side, not underhand or overhand, and attempt to re-throw as soon as the ball is caught. Demand strong athletic positions- throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.