5 Rounds:
10 Overhead Step Back Lunge, Left hand
20 Weighted Situps w/Overhead Press at Top
10 OH SB Lunge, Right Hand
20 Wght Situps

This is about speed and balance, use a kettlebell or dumbbell weight you can control and go unbroken. Use a slam ball, med ball or dumbbell for the situp. At the “top” of the situp, the weight should be pressed overhead.