Wall Ball Burpee
Hands on the ball: burpee, stand with the ball, squat and throw it to the target on the wall; catch it and drop into the next rep.
How to do it
Setup
Stand facing the wall target, the ball on the floor in front of you.
Steps
- Hands on the ball, kick back to a plank and do a push-up on it.
- Jump the feet in and stand up with the ball at the chest.
- Squat and throw the ball to the target in one drive.
- Catch it, put it down and drop into the next rep.
Common mistakes
Throwing from the arms: the legs launch the ball. Ball rolling in the plank: grip its sides. Catching high with straight arms: absorb it into the squat.
Breathing
Exhale on the push-up and the throw.
