Half Kneeling Overhead Press-  Start in a half kneeling position with your right knee down and your left foot planted on the ground in front of you.  Stay tall through your core and chest and dig your right toes into the ground engaging your right gluteal muscles.  Begin the movement  by holding a kettlebell or dumbbell in your right hand at your right shoulder.  Press the weight straight  overhead, stacking your shoulder and rotating your palms to face forward.  Lower with control.

Plyometric Surrender- From your half kneeling position, press your left foot into the floor engaging the muscles of your left leg and hip.  Use this force to drive you up to standing.  Swing your right knee up in front of you as you explode off the ground in a jump.  Lower your right knee back down to the ground (shoelaces/ top of your foot down) as your bend both knees and return to your half-kneel.  Repeat 10 times.