Medicine Ball Squat Press & Throw
The medicine ball squat press and throw goes by a shorter name: the wallball. The idea is that you pick a spot on the wall, usually somewhere between 8 and 10 feet off the ground. You're going to squat down with the medicine ball held to your chest, like you're going to shoot a basket. Drive your feet into the floor, fire your hips forward, and launch the ball up at the ceiling. It should feel incredibly dynamic; your whole body's working on this one. When you catch the ball, immediately drop back down into the squat and do it again.