Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style
Slow Mo Throw: Start without the ball in hand. 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
3 Toes to Bar
4 Star Jumps
Lunge Walk 10m
5 Push Ups
Pick up a ball and toss at wall- make sure you reset your ball for the next round!