When I throw flats I work on location. I normally throw my flats to a backstop like the Atec one I just got. I nearly never throw flats with my team.
I have bands on my bowflex that I haven’t used this week due to my dad’s surgery. I will probably get back on them when he can operate a little more independently. I’ve used dumb bells in the past but I’ve gotten more out of stuff like doing bench press or hand cleans with a bar. When I use free weights like dumb bells and bench press stations I normally do power squats. In my lifting (which I started last year) I have gotten up to 165 lb. squats, 130 lb. benchs, and 95 lb. hand cleans (in order of which I started first). I also have done medicine balls in the past but not a lot. I also do 50 sit-ups and 25 pushups a day.