Prior to starting the workout, ensure that you have proper equipment, including a wall ball, a mat for push-ups and sit-ups, and a timer. For wall ball shots, focus on using your legs to generate power and aim for a consistent height on the wall. If 20/14 lbs is too heavy, reduce the weight to maintain proper form. During push-ups, maintain a straight line from your head to your heels and focus on engaging your core and chest muscles. If 100 push-ups are too challenging, modify with knee push-ups or reduce the reps. In air squats, focus on maintaining proper form, including keeping your knees in line with your toes and maintaining a neutral spine. If 50 air squats are too challenging, reduce the reps or modify them with a different lower body exercise. During sit-ups, focus on engaging your core and using proper form, including keeping your feet flat on the ground and your hands touching the ground behind your head. If 25 sit-ups is too challenging, reduce the reps or modify with a different core exercise. This workout is designed to challenge your muscular endurance and test your ability to maintain proper form throughout a high volume of reps. Pace yourself throughout the workout and focus on maintaining proper technique. Finish with a cooldown involving stretching, particularly focusing on the chest, hips, and core.