How do I execute the weighted ball long toss program?

How do I execute the weighted ball long toss program?

Weighted ball long toss is done at sub-maximal intensity. The goal is to warm-up the arm with an overload implement, throwing easy out to 90 feet. 

Once you reach the target distance, switch to a baseball and play catch normally. 

Throwing an overload ball at max intent in the first 10 throws of catch play is not recommended. 

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