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:
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