Workout 1 Exercise 3a
Medicine Ball Squat Thrust/Press
Sets: 5, Reps: Continue for 30 seconds
Hold a medicine ball with both hands and squat down. Then shoot your legs behind you fast so that you go into a pushup position on the floor with your hands on the ball. Reverse the motion quickly to come back up and then press the ball overhead. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go on to the dumbbell swing.