Author: Joey Burr

Holding 1 KB in the Front Rack Position and 1 KB as a Sumo Deadlift, rep it out.

Standing far from the wall sideways – pivot via your hips and feet and toss the ball hard with your core.

Perform a wallball (squat and pass overhead) but to the air, not overhead.

Perform a Burpee but with KB/DB – no jumping just stand up!

Almost like a cheat curl – drive your hips and use little to no arms to bring to shoulders.