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20200212

WARMUP
## 8 Minutes For Quality
### Buddy 1
Easy Row

### Buddy 2
10 Medicine Ball Sit Ups
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)

*Switch Stations When Buddy 2 Finishes Step-ups*

## Single Dumbbell Warmup
### 30 Seconds
Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats

*Performed with 1 Light Dumbbell*

# MOBILITY
## Dumbbell Ankle Stretch: 45 Seconds Each Side

## Child’s Pose on Box: 1 Minute

# TEACHING

## BOX JUMPS

### Movement Prep
*At Workout Height Box:*
20 Seconds Box Step-ups
20 Seconds Box Jumps (Step Down)

## WALLBALLS

### Movement Prep
5 Front Squats
5 Push Press
5 Wallballs (Relax the Arms)

## DUMBBELL MOVEMENTS

Movement Prep
*Each Side With Lighter Dumbbell:*
20 Second Overhead Hold (Elbows By Ear)
5 Push Press
5 Deadlifts (Between Feet)
5 High Pulls

5 DB Snatches

Build to workout weight

 

WOD

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row