makes a better medicine ball than anything you're likely to buy at your local sports store.
with this drill we picked up the ball from the ground
cleaned it to the chest
extended overhead and
threw it as far as we could
then ran to it and repeated twice
(total 3 times)
then sprint 30 meters and do 10 pushups
then jog back
kept it up for 5 min.
1 min rest
3 sets
good luck
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