1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
6 min AMRAP (start at different stations)
30 sec Echo bike (mod pace)
3 Dumbbell Squats (light weight – build across)
3 Dumbbell Shoulder to Overhead (light weight – build across)
3 Dumbbell Thrusters (light weight – build across)

“It’s Beginning to Look a Lot Like Christmas”

Every 3:00 (8 sets)
12/10 Echo Bike
10 Dumbbell Thrusters (22,5s/15s)

Athletes start in two teams, 1:30 time delayed.
Target time: 60-75 seconds
Time cap each set: 90 seconds

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

Every min (10 mins):3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with a 2-3 second negative)

• Advanced: Strict Pull-Ups + Negative
• Intermediate: Banded Strict Pull-Up + Negative
• Novice: Jumping Pull Up + Slow negative
• Beginner: Ring Row/Lat Pull Down (5-8 reps)

If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.