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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 [1], and then throw the ball as hard as you can into the wall [2]. 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.

  

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