WARMUP
## 1 Minute
Easy Bike
Active Samson
Air Squats
## 45 Seconds
Moderate Bike
Active Spidermans
Dumbbell Goblet Squats
## 30 Seconds
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
# MOBILITY
## Dumbbell Ankle Stretch: 45 Seconds Each Side
## Dumbbell Squat Hold: 45 Seconds
# TEACHING
## WALLBALLS
### Movement Prep
5 Pausing Front Squats (3s in Bottom)
5 Front Squats
5 Push Press
5 Wallballs
## ALTERNATING DUMBBELL POWER SNATCHES
### Movement Prep
*With Lighter Weight:*
15 Seconds Deadlifts (Each Arm)
15 Seconds High Pulls (Each Arm)
15 Seconds Strict Presses (Each Arm)
15 Seconds Alternating Dumbbell Snatches
Build to working weight
WOD
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest
