Medicine Ball Routine

Warm-up:

10:00 exercise bike
Active Stretching

Medicine Ball Routine I:
3 rounds of:

20 x front squat, w/ touching ball to floor and vertical toss & catch
20 x overhead slams
20 x push-ups w/ both hands on ball
1:00 rest

Medicine Ball Routine II:
3 rounds of:

20 x inclined sit-ups w/ vertical toss & catch
20 x sumo squats w/ backwards wall toss & catch
10/side x corkscrew
1:00 rest

Forearm Strength:

1:00 Dead man's hang
2:00 Dumbbell rope lift @ 10lb

9:00 exercise bike