The following is a 100 repetition non-stop medicine ball throw against a wall for time. The distance from the wall should be standardized, which is based upon the type and size of the med-ball being used. Each rep should be done as quickly and explosively as possible.

1.  Chest Press Throw Standing x 10 reps

2.  Overhead Throw Standing x 10 reps

3.  Overhead Throw Seated x 10 reps 

4.  Chest Press Throw Seated x 10 reps

5.  Combo Sit-up To Chest Press Throw Seated x 10 reps

6.  Chest Press Throw From Parallel Squat x 10 reps

7.  Right Side Lateral Throw Standing  x 10 reps

8.  Left Side Lateral Throw Standing x 10 reps

9.  Chest Press Throw Standing x 10 reps

10. Overhead Slam To The Ground x 10 reps

Med-Balls Rogers Athletic