Two handed Slo-mo Throw: Start without the ball in both hands. Move through the phases of the throw (wind up – step – throw – follow through) slowly and segmentally and then smoothly in slow motion. Try it with a dodgeball and then maybe a light medicine ball.
AMRAP in a given amount of time of
10 Kettlebell swings
10 Squat thrusts
1 Overhead throw and catch with Trainer