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