Wall Ball

How to do it

1. Stand facing a wall about an arm's length away, holding a medicine ball at chest height in a front-rack position with your feet shoulder width apart.
2. Squat down to full depth, keeping your chest up and the ball close to your body.
3. Drive explosively through your heels to stand, using the leg drive to press and throw the ball upward at a target on the wall, roughly 9 to 10 feet high.
4. Catch the ball at chest height as it comes down, absorbing the impact by descending directly into the next squat.
5. Repeat in a smooth, continuous cycle for the desired number of reps.

Watch it performed (opens in a new tab)