MED BALL WALL SHOT

Hold the ball with your hands at your chest (A), squat until your thighs are parallel to the ground (B), then push up, using the momentum to throw the ball at a target on the wall. Catch it and sink back into the next squat. Go for 75 seconds. This is a true full-body effort, engaging your quads, glutes, calves, chest, triceps and, well… everything.