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Thursday, December 23, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Thoracic Ext Ex's
Tabletop Rotations & Twists
1/2 Kneeling Rocks with Toe Lift
Around the Clock Lunges
Squat with Knee Tap
Squat 3 widths

Prohab

Tabletop Lateral Leg Circles x8/leg
Serratus Pushups:
x5 in tall plank
x5 in low plank

WOD

12 Days of Christmas 2.0!

1x MedBall Squat Clean
2x HSPU
3x Burpees
4x KB Swings
5x Pushups
6x WB
7x Situps
8x DU 
9x MedBall Twist
10x Lunges
11x Pullups
12x Cal Row

Campfire Cooldown

Banana
1/2 Happy Baby

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