Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
5 min AMRAP
10 alt. DB Snatch (light weight – focus on transition)
5 Scap Pullups
5 Down Dog/Seal Pose Transitions
3 Up-Downs

**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
– rest 30 seconds between sets –