<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warm-Up<br />-into-<br />6 min AMRAP<br />30 sec bike (mod pace)<br />3 Dumbbell Squats (light weight – build across)<br />3 Dumbbell Shoulder to Overhead (light weight – build across)<br />3 Dumbbell Thrusters (light weight – build across)<br /><br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Bike<br />2 Dumbbell Thrusters<br />*Build in pace on the bike*</p>

<p><meta charset="UTF-8" /></p><h4><strong>“It’s Beginning to Look a Lot Like Christmas”</strong></h4><p>Freedom (RX’d)<br />Every 3:00 (8 sets)<br />12/10 Echo Bike<br />10 Dumbbell Thrusters (50s/35s)</p><p><br />Independence<br />Every 3:00 (8 sets)<br />10/8 Echo Bike<br />10 Dumbbell Thrusters (35s/25s)</p><p><br />Liberty<br />Every 3:00 (8 sets)<br />12/10 Calorie Bike Erg<br />5 Dumbbell Front Squats (light)<br />5 Dumbbell Push Press (light)</p><p><br />Target time: 60-75 seconds<br />Time cap each set: 90 seconds</p>

<p>1:00 Barbell Quad Smash (each side)<br />1:00 Couch Stretch (each side)<br />1:00 Trap Smash (each side)</p>

<p>Every min (10 mins):3-5 Strict Pull-Ups<br />(Optional: 1-second pause at the top with a 2-3 second negative)</p><ul><li>Advanced: Strict Pull-Ups + Negative</li><li>Intermediate: Banded Strict Pull-Up + Negative</li><li>Novice: Jumping Pull Up + Slow negative</li><li>Beginner: Ring Row/Lat Pull Down (5-8 reps)</li></ul><p>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.</p>