Two handed Slo-mo Throw: Start without the ball in both hands. Move through the phases of the throw (wind up – step – throw – follow through) slowly and segmentally and then smoothly in slow motion. Now try it with a dodgeball!
10 seconds on/10 seconds off of the following
AMRAP in a given amount of time of
3 Push ups
3 Broad jumps
Overhead throw and catch with Trainer