Marcy Threaded Solid Chrome Triceps Bar for Weightlifting and Bodybuilding

Stand on a BOSU with your feet hip-width apart. Have a partner stand 5-10 feet in front of you holding a lightweight med ball.
Your partner throws the med ball toward your chest.
Keeping your core tight, catch the med ball at your chest and decelerate its momentum by lowering into a Quarter Squat.
Simultaneously drive out of the Quarter Squat and throw the med ball to your partner.
Your partner throws the med ball to the front of your torso.
Keeping your core tight, catch the med ball with both hands in front of you and decelerate its momentum by bringing it to your left hip.
Toss the med ball back to your partner by throwing it across your body.