Superset 1, Exercise 1: Rotational Medicine Ball Slam and Toss
Start standing in front of a wall holding a soft-shell medicine ball in front of your body with your arms fully extended.
Engage your core, and raise the ball overhead. On an exhale, slam the ball down in front of you as hard as you can. Catch the ball after it bounces back up.
Once you've caught the ball, pivot on your left foot and step your right leg back simultaneously as you toss the ball as hard as you can at the wall. Catch the ball, and pivot back to the starting position.