Warm-up: (10 min) 20 90/90 Hip Switch 10/side Fire Hydrants 10 Cat Cows 5/side Perfect stretch 10 IYTS 10 Seal to downdog WRIST STRETCH 12 DAYS OF XMAS (TIME CAP 1 HOUR) 1 Bar muscle up / Chest to bar/ Pull ups/ Ring Rows 2 - 2nd floor run 3 - Deadlifts 4 - Hang power cleans 5 - Shoulder to overhead 6 - Box jumps 7 - Toes to bars 8 - Kettlebell Swings (24/16kg) 9 - Wallballs (20/14) 10- Burpees 11- Calorie Machine 12 Devils Press to Thrusters (35/20) -RX WEIGHT: 95/65-

Back Squat 10-12 Minute EMOM 1 Back Squat *Work up to a heavy single for the day. Front Squat 10-12 Minute EMOM 1 Front Squat *Work up to a heavy single for the day. Weighted Strict Pull Up 5-7 Sets Establish a 1RM Weighted Pull Up -Then- 2 Sets Max Strict Pull Up *Rest 2-3 minutes between sets. Log these reps in the notes. **This is where you put all the practice to the test!!! Core Work 3 Sets 30 Abmat Sit Up (as fast as possible) 10 Knees to Elbows *No rest in between set

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (3/4) Every E2MOM x 8 8 Sets of 3 Back Squats AT RPE 8-8.5 Conditioning: 12MIN CAP 100 Wallballs for time (20/14) Everytime you break 10/8 Calorie Row/ Ski or Bike Erg or 8/6 Assault bike 20m Bodyweight Lunges 20 Sec deadhang

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: UNILATERAL + Hip Flexor 3 SETS 16 Alternating Barbell Backrack Forward Lunges (75/55) 8/side Bodyweight Single leg Hip thrust 20 Plank Side to side rotation 5RDS (16 min cap) 30 Airsquats 20/16 Calorie Row/ Ski/ Bike Erg or 15/12 Calorie Bike

METCON: AMRAP 20 Minutes (at 75-80% pacing effort) Max Calorie Bike Erg *at minutes 0, 4, 8, 12, 16 complete: 100ft Sled Push (190/145) (OR 25ft Single Dumbbell Lunge (70/50)) 10 Dumbbell Deadlifts (2x70/50) 100ft Dumbbell Farmer Carry (2x70/50) Target Calories: 150/120+ SCALED AMRAP 20 Minutes (at 75-80% pacing effort) Max Calorie Bike Erg *at minutes 0, 4, 8, 12, 16 complete: 100ft Sled Push (145/125) (OR 25ft Single Dumbbell Lunge (50/35)) 10 Dumbbell Deadlifts (2x50/35) 1