Medicine Ball Exchange
Lie on your stomach holding a medicine ball with your right hand. Extend your arms next to your body and lifted a few inches of the ground.
Bring the ball to the front reaching over your head, and bringing the left arm to the ball.
Grab a ball with your left hand and bring it to the left side.
Now you are in the starting position but with the ball at the opposite hand.
Return the ball to the right side again and repeat the exercise according to the training plan alternating a holding arm.