• In athletic stance, hold med ball in front of chest
• Rotate right and raise med ball overhead
• Quickly rotate left and slam ball into ground as hard as possible just outside left foot
• Catch ball on bounce; repeat movement sequence starting from left

Reps: 5 each side, moving continuously
Morton: This gives us a lighter, more explosive version of a pull exercise. We go from a heavy, controlled pull [Pull-ups] to this rapid power set, which really taps into the whole work capacity idea.