Slo-mo Throw (2 handed overhead): 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
5 Knee ups
10 yd Bear crawl
5 Overhead throws to the wall