Front Squat 4×2 (3sec pause 1st rep only)

Then:

4 rounds

10 Shoot Throughs
20 Wall Ball 20/14

Shoot throughs work the midline and shoulders both in flexion & extension.
Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your feet through and with arms locked out extend hips to ceiling. Complete a dip then shoot feet back through to plank support. Watch the video 🙂

The Parallette Shoot Through with Jeff Tucker: