1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine of choice (increase intensity every 1:00)
– into –
3 sets
30 seconds Jump Rope
5 Slam Balls (Medballs)
3 Up Downs

O’ Holy Night

5 sets
1:00 Max MedBall Slams (9/6)
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest

Target number of reps each set: 140+
Minimum number of reps before scaling: 90

Fa la la la

„Mayhem BodyBuilding“ (All for quality)
 

4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets
 

4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets

Pick weights that you can maintain unbroken throughout.
If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.

Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)