Wall Ball

You're holding a heavy ball chest-high, feet about shoulder-width apart, knees slightly bent. Your core is braced and your shoulders are back. Bend your knees deeper and drop your hips back like you're sitting into a chair, keeping the ball at chest height the whole way down. Your weight sits in your heels. Drive hard through your legs to stand, and as you extend, press the ball up and into the wall at about face height or slightly higher. Catch it on the bounce in a quarter squat, absorb it with your core, and repeat.