Get a Fighter's Physique: Workout IX
3A ONE-ARMED MEDICINE-BALL WALL THROW
Sets: 2 Reps: 8 (each side) Rest: 30 sec.
Hold a medicine ball in one hand and stand a few feet away from a wall. Wind up as you would to throw a punch , and then throw the ball as hard as you can into the wall . Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps, and then switch sides and repeat.