If you don't have a medicine ball for ball slams, do these instead.
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
- This counts as one rep. Do 10 dumbbell thrusters.