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Thursday, December 30, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

60 Rep Sequence
The Fonz
Primal Stability
Hip Airplanes
Squats 3 Widths

Prohab

Banded OH Tri Ext x10
Banded Face Pulls x10
2 Rds

Strength

EMOM 8 mins
Even: DL x4
Odd: Hanging Tuck Hold :30

WOD

KB Swing x8 (20/16)
Situps x16
AMRAP 4 mins
Rest 1 min
KB SDHP x8
Situps x16
AMRAP 4 mins

Campfire Cooldown

Banana
Supine Split

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