If you do not have access to a medball, use a weighted ball or non-weighted ball. Be careful with ball slams with a non-weighted ball. A pillow also works well for this workout as a non-weighted workout.
Walk, Ride a bike, Row or Jog for 10 minutes
20- minute AMRAP using a medball 5-14 lbs based on fitness level.
12 Squat to Curl
12 Ball slams
12 OH Alternating Lunges (modification - step touch side to side or straight leg lunge keeping ball at chest height)
12 Woodchops (if ball is too heavy, simply drop ball and do bodyweight woodchops)
12 toe taps
Take breaks as needed. modify as needed by reducing time or number of reps.
Optional Cash Out:
20 Ball Sit Ups
20 Russion Twists with ball (do not over-rotate)
20 Ball Mountain Climbers (hands on ball)