Equipment Needed: DB or KB and Medball or Basketball.

 

AMRAP 15-20 minutes based on fitness level

RX 20/35 DB or KB - scale as needed 

RX 12/14 Medball 

12 Single Arm Ground to Overhead 

20 Swings

12 OH Dynamic Lunge w/OH Press 

20 Slams

12 Half Ball Burpee w/Static Squat Curl

12 Lateral Low to High Wall Ball