WARMUP
## 30 Seconds
Active Samson
Box Step-ups
Front Plank
Active Spidermans
Lateral Box Step-ups
Hollow Hold
Push-up to Down Dog
Box Step-ups
Arch Hold
Air Squats
Lateral Box Step-ups
Sit-ups
## Dumbbell Warmup
### 20 Seconds Each:
Goblet Squat
Single Arm Dumbbell Strict Press (Right)
Goblet Squat
Single Arm Dumbbell Strict Press (Left)
Goblet Squat
*Performed With 1 Light Dumbbell*
# MOBILITY (12:00 – 15:00)
## Dumbbell Ankle Stretch on Box: 45 Seconds Each Side
## Child’s Pose on Box: 45 Seconds
# TEACHING
## BOX JUMP OVERS
### Movement Prep
15 Seconds Hops in Place
5 Box Jumps
5 Workout Height Box Jump Overs
## TOES TO BAR
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
10 Toes Up (Gradually Increasing Height)
### Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Waist, Chest, or Elbows
## DOUBLE DUMBBELL FRONT SQUATS
### Movement Prep
*With Lighter Weights:*
5 Pausing Front Squats (3s in Bottom)
5 Front Squats
## DOUBLE DUMBBELL POWER CLEANS
### Movement Prep
*With Lighter Weights:*
5 Deadlifts
5 Jump Shrugs (Straight Arms)
5 Power Cleans
Build to workout weight
WOD
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar
