B Strong Greatest HIITs 2017: Twisting Wall Ball Agility Drill

Day 4!

Here's a FUN way to work your obliques, get your heart pumping & even develop coordination, power & reaction time!

With a powerful, twisting motion, slam the Dynamax into the wall, [I prefer this med ball b/c it's soft around the edges, which decreases damage to the wall & increases the challenge for you ;-)], let it bounce back into your arms, then shuffle away from the wall 3x. Shuffle back in toward the wall & use the momentum to slam it as hard as you can!

Perform movement for 45-90sec/side w/ 15-30sec rest. Rest between sides is optional.

Add this drill to a circuit to really amp up the burn in your legs, core and shoulders. For example: perform the Kettlebell series from Day 2 for 90 seconds, then perform this wall ball drill for 45 seconds per side, then rest for 30-60 seconds before repeating. Repeat for 3-5 rounds.

Note: the throwing motion with your body is more comparable to tossing a frisbee than a bball chest pass. **Be sure to pivot the foot, [lift the heel], that's farthest from the wall.

Did adding this drill to your workout AMP things up for you?! Tell me on IG/TW @cassiebstrong!

B Strong,

Cassie B.