Swissball crunch with medicineball throw

USED IN: Strength III

SAME AS ABOVE, EXCEPT . . . Grab a medicine ball, and either have a partner standing a few feet in front of you or set up near a wall that can absorb some good whacks from a weighted ball. (If you're doing this in a gym, you probably want to ask permission before you start flinging away. For example, some people would consider it rude to hammer a ball against a wall when there's a yoga class on the other side.) Hold the ball back behind your head with straight arms, and as you rise, fire the ball to your training partner or against the wall.

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