WARMUP
## Partner Warmup
**Buddy 1:** 1 Minute Row (Easy)
**Buddy 2:** 1 Minute Squats to Medicine Ball
**Buddy 1:** 45 Seconds Row (Moderate)
**Buddy 2:** 45 Seconds Medicine Ball Sit Ups
**Buddy 1:** 30 Seconds Row (Faster)
**Buddy 2:** 30 Seconds Squats with Medicine Ball
*Swap Stations with Buddy After Alloted Time So You Complete Both Movements*
## Dumbbell Warmup & Stretch
### 20 Seconds:
Single Arm Dumbbell Overhead Hold (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Strict Press (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Push Press (Each Side)
# MOBILITY
## Dumbbell Squat Hold: 1 Minute
## Child’s Pose on Medicine Ball: 1 Minute
# TEACHING
## WALLBALLS
### Movement Prep
10 Air Squat to Medicine Ball
5 Weighted Squats to Medicine Ball
5 Wallballs to Medicine Ball
5 Regular Wallballs
## DUMBBELL POWER SNATCHES
### Movement Prep
*Each Side With Lighter Weight*
5 Deadlifts
5 High Pulls
5 Push Press
5 Dumbbell Snatches
*With Workout Weight:*
6 Alternating Dumbbell Snatches
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*With Workout Weight:*
100 Meter Row
8 Dumbbell Power Snatches
6 Wallballs
WOD
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
