10 Fitball Passes
10 One Arm Pull Downs, 10 each arm
10 Split Squats, 10 each leg
10 Alternating DB Press, 10 each arm

4 times through for time

Notes: the fit ball pass can be seen in the image at right. One arm pull downs are lat pull downs with a single arm, replacing the lat pull bar with a single hand grip before you begin. Split lunges are lunges in place with the back foot on a bench or box. Alternating DB press is the same as an over head press only you press one arm at a time, alternating arms (instead of both arms at once).