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Year Long Workout: Phase VIII, Workout C

3 Kneeling Medicine Ball Reverse Woodchop

Sets: 2 Reps: 10 Tempo: 311 Rest: 60 Seconds

Hold a medicine ball with both hands and get into a lunge position, resting your back knee on the floor. Hold the ball on a 45-degree angle in front of your body so that it's closest to the hip of the rear leg [1]. Now swing the ball diagonally and upward over your opposite shoulder (do not let go) [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch legs and sides and repeat.

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