Get a Fighter's Physique: Workout VII
3A ROTATIONAL MEDICINE-BALL WALL THROW
Sets: 3 Reps: 8 (each side) Rest: 30 sec.
Hold a medicine ball with both hands and stand a few feet away from a brick wall (or other surface you won't damage with the ball). "Wind up" by rotating your torso away from the wall , and then explosively throw the ball into the wall as hard as you can . Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps and then repeat on the opposite side.