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Published on Feb 24, 2013
Set Up - Start facing a wall about an arms length away, your feet directly under your shoulders. - Place the medicine ball in front of your face, with your arms slightly in front of the ball.
Execution - Send your hips back and descend into a front squat, once your hips get below your knee, explosively drive up and extend your hip - Once your hips are fully extended, throw the medicine ball at the target - Catch the ball coming back down, and descend in to the squat to cycle repetitions