DATE – Monday Dec 23rd

Warm-up: 5-7 min Dynamic lengths + Hip circles (Lower body / Core focused)

Mobility: Lacrosse ball glute smash + Pre-squat hip opener

WOD A)  (20 mins)

Box Squat: 5, 5, 3, 3, 1, 1, 1
(70, 75, 80, 85%, + Singles @ 90-100% depending on feel)

Increase load across all sets if possible, record heaviest single

WOD B) (14 min)
Complete 3 rounds of each movement rotating stations every 90s, work in groups of 3 starting on any station.

B1) 10-12 x Double Kettlebell sumo deadlift w/ deficit (use a few plates or 12” boxes)
B2) 8-10 x Parallette shoot through (with a push-up and dip each rep)
B3) 12 x Kettlebell snatch + lunge (6R + 6L, opposite leg from KB arm steps forward)

WOD C) (Optional)
100 Banded good mornings

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