6-8 feet from wall
100 right (switch between 1 quick stick and 1 cradle)
100 left (switch between 1 quick stick and 1 cradle)
100 switch with a roll (switch hands while rolling with your back to the wall)
6-8 feet from the wall
(all non dominate hand)
100 left (1 cradle)
100 side arm left (1 cradle)
100 left (switch between regular and side arm)
100 quick stick left
start 6-8 feet from the wall; make a target
take 2 steps back after every round. go back as far as possible. Once you get out as far as you can, finish by taking 2 steps forward until you get back to the start.
Really try and work on your long passes in this workout.